20161129

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 (Work to a 1RM)

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 2 Overhead 135/95

Categories: WOD

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