20170113

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

Categories: WOD

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