CrossFit Jacked – CrossFit
Warm-up
Warmup-PullUp Progression (No Measure)
Pull-Up Progressions:
Beginner: Negatives 5 Sets of 5 (work up to 5 sec hold)
Intermediate: Chin-Ups 5 sets of 5
Advanced: 4 sets of 6 Strict Pull-Ups (add weight if comfortable)
Weightlifting
Back Squat (4 sets of 3 reps)
same load each set, increase weight from last week by 5 to 10 lbs.
Metcon
Metcon (Time)
25 Minute Time Cap
3 Rounds
25 Front Squat 115/75
20 Pullups
15 Burpees