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North Jax CrossFit - CrossFitView Public WhiteboardMetcon (No Measure)On the 2:00 x 6 (12:00 Total): Rounds 1+2+3 - 5 Deadlifts + 5 Deficit Kipping HSPU Rounds 4+5+6 - 3 Deadlifts + 3 Deficit Kipping HSPUDeadlifts - Throughout all six rounds, we are looking to steadly build on the barbell. We'll…

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North Jax CrossFit - CrossFitView Public WhiteboardSnatch Complex10 minutes to build to moderate set 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power SnatchRush Hour (Time)On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell-Facing Burpees 6 Power Snatches (115/80)Slowest round…

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North Jax CrossFit - CrossFitView Public WhiteboardMetcon (No Measure)AMRAP 6 4 Tempo Strict Pull-Ups + 8 Tempo Deficit PushupsTempo Stritct Pull-Ups - Start at full extension, with a "regular speed" pull-up, followed by a 4 second negative to the bottom. Tempo Deficit Pushups - Athlete's choice on deficit, created by…

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North Jax CrossFit - CrossFitView Public WhiteboardME toes to bar (AMRAP - Reps)AMRAP 2 Toes to Barreps do not have to be unbroken, TTB can be modified based on level, ensure document progression.ME Strict Ring Dips (AMRAP - Reps)AMRAP 2 ME Strict Ring DipsSelect appropriate modifications to be able to…

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North Jax CrossFit - CrossFitView Public WhiteboardMetcon (No Measure)Alternating OTM x 12 (6 Rounds): Even Minutes - :50s Light Row or Bike Odd Minutes - Handstand Walk PracticeModifications for handstand walks include wall walks, weight shifts on wall, weight shifts in pike position.Wrecking Crew (Time)5 Rounds: 100 Meter Wreckbag Run…

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North Jax CrossFit - CrossFitView Public Whiteboard 3 Position Pause Power Clean (Weight)6 Sets of 2 Repetitions: 3-Pause Power Clean* Three Pauses, each for two seconds: A) Knee-Level B) Jumping Position C) Receiving Position2 minutes between sets Sets 1-2 - 55% of 1RM Clean Sets 3-4 - 60% of 1RM…

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North Jax CrossFit - CrossFitView Public WhiteboardME strict Pull-ups baseline (AMRAP - Reps)AMRAP 2 ME strict pull-upsDoes not have to be unbroken reps, if do not have strict can do banded or body rows. Make sure to annotate how the modification was done in order to track progress.ME strict handstand…