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North Jax CrossFit – CrossFit

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Push Press

This is week 1 of 4 in this progression

A good place to start is between 90-100% of your 10RM Push Press from last week

Keep the weight the same for all 4 sets across

The 6 reps are designed to be completed unbroken on each set

Geico (AMRAP – Rounds and Reps)


60 Double Unders

30/21 Calorie Assault Bike

10 Thrusters (155/105)
can sub in equal calorie row or 400M run if people choose.

The heavy thrusters are a major focus in this workout

Over the 15 minutes, we’re looking to choose weights and variations that allow you complete at least 3 rounds (1 Round Every 5-ish Minutes)

This should be a weight that you can complete in 2-3 sets during the workout