WOD

JP CrossFit – WOD Metcon (5 Rounds for calories) EMOM x 20 MIN 1- 12 burpees MIN2- 18 situps MIN 3- 12/9 cal row* MIN 4- rest Rx: row increase by 2 each round: 12,14,16,18,20 9,11,13,15,17 Rx+: 15 burpees, 25 situps cals start at 15/12: 15,17,19,21,23 12,14,16,18,20Burpees and situps should be at a recovery pace! The workout really begins on the rower 😉
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JP CrossFit – Olympic Weightlifting Announcements Athletes Choice Power Snatch (1RM) Power Clean (1RM) Power Clean + Power Jerk Push Jerk (1RM) Power Clean + Power Jerk Back Squat (Heavy 1×5) Weightlifting Day 3 for Newbies Focus: Snatch set-up Lift offs Pausing Snatch Deadlift Snatch Deadlift Low Hang Snatch Snatch
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JP CrossFit – WOD Strength (Weight) Every 90s x 6 2 FSQ + 1 BSQThis should be light and feel good- aim for about 60-70% of your 1RM front squat! Metcon (Time) 6-5-4-3-2-1 wall walks 2-4-6-8-10-12 strict pullups 15min cap!This goes from a wall walk workout to a pullup workout fast! Make sure you scale appropriately! Singles on the pullups as they get tough is fine.
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JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30: w/partner 1,000 m row 100 box steps ups 80 DB power cleans* 60 russian KBS* 40 updowns *Rx: 50/35, 16kg/12kg *Rx+: 60/40, 24kg/16kg, weighted step ups
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JP CrossFit – WOD Strength (Weight) Every 90s x 6 1 hang snatch pull 1 hang power snatch 1 power snatch Thresher Shark (Time) 7 Rounds: 45 double unders 9 hang power snatch (96/65) 11 min time cap!Can you go EMOM?!
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