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North Jax CrossFit – CrossFit

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Liquid Cocaine (Time)

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups
athletes should choose a weight on the barbell that they could complete unbroken when fresh, but one that will likely be completed in quick singles or very small sets during the workout. Athletes can also look to choose a pull-up variation they could complete unbroken when fresh, but one that break into 2 sets per round within the workout.

197-18

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North Jax CrossFit – CrossFit

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Back Squat (1 set of 3 every 2:00 for 5 sets)

athletes can choose to ascend in weight or work across for each of 5 sets.

Front Rack Reverse Lunge (1 set of 12 every 2 minutes for 3 sets)

Front Rack Reverse Lunge
Work up to working weight and keep weight the same across 3 sets.

Metcon (AMRAP – Reps)

8 Rounds:

:20 Seconds Back Squats

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest
lowest number of total reps across both movements will be our score today. So if first round i get 12 back squats and 15 dubs and last round i get 9 back squats and 12 dubs, then 21 reps is my score for this WoD.

195-18

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North Jax CrossFit – CrossFit

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Metcon (Time)

For Time:

21 Overhead Squats (95/65)

200 Meter Run

21 Thrusters (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

15 Thrusters (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

9 Thrusters (95/65)

200 Meter Run
Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh.

194-18

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North Jax CrossFit – CrossFit

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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)
Bringing the intensity with an quick interval work today. Looking for all athletes to get to the burpee box jump overs on each round. We can adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively.

190-18

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North Jax CrossFit – CrossFit

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Metcon (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)