CrossFit Jacked – CrossFit
Warmup-PullUp Progression (No Measure)
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)
Power Clean (5 sets of 5 reps at 80% of last week’s 1RM)
Death by Clean & Jerk (AMRAP – Rounds and Reps)
With a continuously running clock perform:
1 Clean & Jerk in the first 1 min 135/95 ,
2 Clean & Jerks, 135/95 in the second 1 min
3 Clean & Jerks, 135/95 in the third 1 min
Continuing this for as long as you are able.
Use as many sets each minute as needed.