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 & Push Jerk EMOM (2×2 (1+1))
10 Minute EMOM – Complete 2 sets of 1 Power Clean and 1 Push Jerk for 10 minutes
warm up for 5 minutes and then start EMOM
Metcon
Metcon (Time)
30 Minute Time Cap
Row, 1000 m
50 Wall Balls, 20/14 lbs
50 Box Jumps, 24/20 in
Row, 750 m
35 Wall Balls, 20/14 lbs
35 Box Jumps, 24/20 in
Row, 500 m
25 Wall Balls, 20/14 lbs
25 Box Jumps, 24/20 in