Welcome New Years Revolution members!

The next 4 weeks are going to be exciting and we can’t wait to see the transformations that are going to take place!!!

CrossFit Jacked – CrossFit


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)


Clean and Jerk (6 sets of 1 rep at 90% of HS)

20 minutes to work to a “Heavy Single” and then complete 6 reps at 90% of your heavy single for the day. Record your heavy single!

Power Clean (5 sets of 3 reps-same weight across)

Only the athletes who are in their first day of CrossFit to do this. Everyone else performing C&J!


Metcon (Time)

4 Rounds-25 Min Time Cap

500m Row

10 Squat Cleans 135/95

10 Burpees
If today is your first class then perform 10 power cleans at an easy weight instead of squat cleans.

Categories: WOD

Previous Post:


Next Post: