20170303

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Shoulder Press (Find Your 5 Rep Max)

This is a strict press. No dip!

Metcon

Kyle (Time)

22 Minute Time Cap

2 Rounds

22 Handstand Pushups

22 Box Jumps

22 Hang Power Cleans 95/65

20170302

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 (4 sets of 3 reps-same load across)

Increase by 5 lbs from last week. if too heavy, reduce load to 90% of last week.

Metcon

Metcon (Time)

25 Minute Time Cap

Buy In: 15 Burpees

4 Rounds

10 Atomic Situps 45/25

20 American KB Swings 53/35

30 Double Unders (60 Singles)

Buy Out: 15 Burpees