Blog Search

348-18

By: 0

North Jax CrossFit – CrossFit

View Public Whiteboard

strict pull-up progression (Week 2 Day 3)

Depending on how many pull-ups you can perform unbroken, perform reps listed on chart at gym.

Joker (Time)

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Deadlift – 225/155

346-18

By: 0

North Jax CrossFit – CrossFit

View Public Whiteboard

strict pull-up progression (Week 2 Day 2)

Depending on how many pull-ups you can perform unbroken, perform reps listed on chart at gym.

Power Snatch (OTM x 10)

Minutes 1-5 – 1 Hang Power Snatch + 1 Power Snatch

Minutes 6-10 – 1 Power Snatch

increase of weight on feel

Play Ball (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24″/20″)

30 Wallballs (20/14)

345-18

By: 0

North Jax CrossFit – CrossFit

View Public Whiteboard

Metcon (No Measure)

2 rounds

4 Strict Ring Dips + 30 Double-Unders

4 Strict Ring Dips + 30 Double-Unders

4 Strict Ring Dips

rest 3 minutes between rounds
Use bands as necessary for dips, 30 singles can be subbed for dubs.

Crash Course (AMRAP – Rounds and Reps)

AMRAP 15:

27/18 Calorie Assault Bike (30/21 Cal Row)

21 Abmat Sit-Ups

15 CTB Pull-Ups

9 Sandbag Cleans Over Shoulder (100/70)
if not using sandbag can use 30 or 20 pound wall ball for odd object over the shoulder clean.

344-18

By: 0

North Jax CrossFit – CrossFit

View Public Whiteboard

strict pull-up progression (Week 2 Day 1)

Depending on how many pull-ups you can perform unbroken, perform reps listed on chart at gym.
We performed ME sets on Firday, do not jump in reps just yet, stay with same reps for chart as first week and we will retest on Friday.

Freddy Kreuger (Time)

21-15-9:

Kettlebell Swings (70/53)

Burpees
Resembling the intensity of “Fran”, our intentions are to bring our intensity to this piece. Where it’s less about aiming to find the picture perfect pace, and more so, about finding the next gear to our movement.

339-18

By: 0

North Jax CrossFit – CrossFit

View Public Whiteboard

strict pull-up progression (Day 2 (E2MOM x 5))

Depending on how many pull-ups you can perform unbroken, perform reps listed on chart at gym.

Rugrats (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs

15 Dumbbell Front Squats

15/12 Calorie Assault Bike

Box – 24″/20″

Dumbbells – 2 x 50’s/35’s
Can use row in place of Assault bike, athlete’s choice. Score today is our *slowest* round.