JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 26: Teams of 3, with one medball: 24 synchro medball lunges 28 synchro medball squats 32 synchro medball sit ups After each round, each partner rows 250m, one at a time. Medball is held overhead by another partner. Third partner rests

JP CrossFit – Olympic Weightlifting Weightlifting Split Jerk Technique review – efficient dip & drive – speedy drop – footwork Metcon (No Measure) 10 minutes to find a heavy single split jerk from a rack, then: 10 reps @ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% 2 reps @ […]

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 26: Teams of 3, with one medball: 24 synchro medball lunges 28 synchro medball squats 32 synchro medball sit ups After each round, each partner rows 250m, one at a time. Medball is held overhead by another partner. Third partner rests

JP CrossFit – WOD Metcon Metcon (Time) For time: 30 deadlifts* 15 handstand push ups 30 toes to bar 15 handstand push ups 30 burpees 15 handstand push ups 30 wall balls* *Rx = 185/125, 20/14 Rx+ = 225/15520 min time cap! Afterbash Metcon (No Measure) 2 sets of 20 banded tricep pull downs Rest […]

JP CrossFit – WOD Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. […]