CrossFit Jacked – CrossFit
Metcon (Time)
4 Rounds
Sled Push to Telephone Pole 185/125
Sled Pull Back to Start 185/125
100m 2 Dumbbell Farmer Carry 50/35
10 DB Hang Squat Cleans 50/35
20170204
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
2 Man Teams
45 Minute Time Cap
30 T2B
60 Sumo Deadlift High Pulls 115/80
90 Lateral Burpees
120 Wall Balls 20/14
2000m Row
20170203
CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Back Squat (Work to a 5 Rep Max)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
20170202
CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Power Clean (3-3-3-3-3 in 15 Minutes)
Use the heaviest load you can for each set. Record your heaviest set.
Metcon
Metcon (Time)
25 Minute Cap
4 Rounds
500m Row
10 Front Squat 135/95
20 Ball Slam 20/15
RX+ 165/115