CrossFit Now – CrossFit
WOD
“Strict Nicole” (AMRAP – Reps)
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
RX+-Strict Pull ups
RX -Kipping Pull Ups
50-59 -Jumping Pull Ups
60+ -200m Run, Ring Rows
Basics-10 AMRAP 200m Run, Ring Rows
DESCRIPTION
* Today we’re completing the strict version of a classic benchmark workout
* This workout was last completed on 8.20.20
* The original workout calls for kipping pull-ups, but we’ll work on upper body strength with strict pull-ups here
* After completing a 400 meter run run, you’ll complete max unbroken strict pull-ups
* You can pause in the bottom, but once the hands leave the bar, the set is over
* Keep a running count of how many strict pull-ups are completed with each set
* Your final score is the total number of strict pull-ups completed over the 20 minutes
* There is no score for the run, it’s simply there as work between each set of pull-ups
* You can expect to have about 6-7 attempts at pull-ups
STRICT PULL-UPS
* Choose a variation that allows you to complete at least 7 reps per round