CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Shoulder Press (15 minutes to work to a 1RM)
this is a strict press
Shoulder Press (15 minutes to work to a 1RM)
this is a strict press
Metcon
10 to Slim (AMRAP – Reps)
10 1-minute rounds of:
10 Lateral Burpees
Max Reps of Power Snatches 115/75
Rest 2 minutes between rounds
RX+: Power Snatch 135/95