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 (5 sets of 3 reps in 15 minutes)
increase load each set
Metcon
Metcon (Time)
“Rachel”
3 Rounds
24 Back Squat 115/75
24 Toe 2 Bar
24 Box Jump 24/20