CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
Weightlifting
Power Clean (November Benchmark 1RM)
Work to as heavy as possible.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Metcon (Time)
Rest 5 Minutes
If Grace is completed under 5 minutes do the following:
5 Minute Time Cap
6 Rounds
5 Power Cleans 155/105
5 Shoulder to Overhead 155/105
Metcon (Time)
Rest 5 Minutes
If Grace is completed between 5-7 minutes do the following:
5 Minute Time Cap
2 Rounds
10 Hang Power Cleans 135/95
5 Shoulder to Overhead 135/95