Announcements
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
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
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
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.