20171204

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Push Press (4-4-4-4-4, 17 Minutes to Complete)

Use the heaviest weight you can for each set. Warm-up to 80% of your 1 rep max before beginning your first set.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 Deadlifts 115/75

12 Box Jumps 24/20

9 Push Press 115/75
Courtesy of CrossFit Posse – Salt Lake City, UT

20171203

CrossFit Jacked – CrossFit

Metcon (AMRAP – Reps)

20 Minute AMRAP

400m Run

Max Effort Overhead Squats 115/75

*Score is total number of overhead squats completed. This means once you drop the bar, it’s time to run.

20171202

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

30 Minute AMRAP

100 Double Unders

50 Push Press 115/75

50 Renegade Rows 50/35

50 Squat Cleans 115/75

100 Wall Balls

400m Run