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094-19

1
Apr

094-19

North Jax CrossFit – CrossFit

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Strict Handstand Pushups (1 Attempt for Max Repetitions)

If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Option

Dumbbell Strict Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Strict Pull-ups (AMRAP – Reps)

Single Max Effort
If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.

Doce (AMRAP – Reps)

“Doce” Part 1

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3

AMRAP 4:00

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)
In “Doce”, we have three AMRAP’s where coming close to finishing a single round in each is the challenge. Score is total reps across all 3 AMRAPs