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North Jax CrossFit – CrossFit

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strict pull-up progression (Day 1 (E2MOM x 5 ))

Depending on how many pull-ups you can perform unbroken, perform reps listed on chart at gym.
list total number of reps performed, if doing negatives, list total number of negatives, of doing a combinations, list both negatives and concentrics as total and write in comments what was done.

Jump Start (Time)

For Time:

60 Double-Unders, 30 Dumbbell Power Snatches

60 Double-Unders, 30/21 Calorie Row

60 Double-Unders, 30 Toes to Bar

60 Double-Unders, 30/21 Calorie Row

60 Double-Unders, 30 Dumbbell Power Snatches

Rx Dumbbell – 50/35
Sub 120 singles per round for double unders if we do not have them, another scaling option is to reduce reps or work on double unders for a minute each round before moving on. All good options depending on what you want to get out of workout.

Assault Bike can sub for row with a 25/18 Calorie requirement.