CrossFit Jacked – CrossFit
Warm-up
Weightlifting
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)
Hang Power Clean (Find Your 2 Rep Max)
Metcon
Metcon (Time)
For Time
15 Power Cleans 135/95
15 Handstand Pushups
10 Power Cleans 135/95
10 Handstand Pushups
5 Power Cleans 135/95
5 Handstand Pushups
–then–
15 Hang Power Cleans 135/95
15 Ring Dips
10 Hang Power Cleans 135/95
10 Ring Dips
5 Hang Power Cleans 135/95
5 Ring Dips