JP CrossFit – WOD Metcon (3 Rounds for reps) With a 4 minute clock 3 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 2 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 1 round of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row *Rx: 60/50/40/35 Rx+: Air Bike (this is only an option if you’re doing the full volume of movements)Scale the rounds to take about 1 minute each. The Dumbbell Hang Snatches should be unbroken or scaled to 10 reps in order to do so. Pull ups should be completed in no more than 2 sets or scaled to do so.Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) With a 4 minute clock 3 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 2 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 1 round of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row *Rx: 60/50/40/35 Rx+: Air Bike (this is only an option if you’re doing the full volume of movements)Scale the rounds to take about 1 minute each. The Dumbbell Hang Snatches should be unbroken or scaled to 10 reps in order to do so. Pull ups should be completed in no more than 2 sets or scaled to do so.Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 Pause Clean (at the knee)* 1 Hang Clean**You can decide to power or squat clean. Try to decide before hand so you can do that movement in the warm up i.e. you would do a pause squat clean if you want to squat. Feel free to go up in weight as you go along. This goal of this EMOM is to focus on dialing in form. You will only be able to get points for PRing the Power Clean or Squat Clean today, not both. Power Clean (Find a Heavy 1×1) Squat Clean (Find a Heavy 1×1)Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 Pause Clean (at the knee)* 1 Hang Clean**You can decide to power or squat clean. Try to decide before hand so you can do that movement in the warm up i.e. you would do a pause squat clean if you want to squat. Feel free to go up in weight as you go along. This goal of this EMOM is to focus on dialing in form. You will only be able to get points for PRing the Power Clean or Squat Clean today, not both. Power Clean (Find a Heavy 1×1) Squat Clean (Find a Heavy 1×1)Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 Pause Clean (at the knee)* 1 Hang Clean**You can decide to power or squat clean. Try to decide before hand so you can do that movement in the warm up i.e. you would do a pause squat clean if you want to squat. Feel free to go up in weight as you go along. This goal of this EMOM is to focus on dialing in form. You will only be able to get points for PRing the Power Clean or Squat Clean today, not both. Power Clean (Find a Heavy 1×1) Squat Clean (Find a Heavy 1×1)Read more