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 (increase load by 5-10 lbs from December 26th)
10 Minute EMOM – Complete 2 sets of 1 Power Clean and 1 Push Jerk for 10 minutes
Metcon
Metcon (Time)
1000m Row
then 3 rounds
10 Clean & Jerk 155/105
10 Toe 2 Bar
10 Burpee Box Jump Overs 24/20