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NEWS

06/16/2017 WOD

By Logan | In WOD | on June 16, 2017

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

AMRAP 10:

— 250m row

— 10 dragonflies

— 10 Supermans

— 10 banded pass throughs

— 10 banded pull aparts

— 10 Cossack squats

— 10 squat therapy

— 10 toe pulls

— 10 hang power cleans (empty bar)

— 10 push press (empty bar)

Weightlifting

Jerk reverse (Work up to a heavy double)

One split jerk, recover, then bring the bar down and immediate do a second split jerk

Metcon

Five minute rest between!

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

250m row

7 front squats*

7 power cleans*

*Rx = 135/95

*Rx+ = 185/125

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

60 double unders

7 overhead squats*

7 power snatches*

*Rx = 95/65

*Rx+ = 135/95

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