20170424

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Push Press (5-5-3-3-1-1-1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Ideally, you should be starting around 70% of your 1RM and increasing by 5% each time.

Metcon

Double Under EMOM: 10 Minutes (AMRAP – Rounds)

If you can perform:

Less than 10 Unbroken- Do 5 reps per minute

11-34 Unbroken-Do 10 reps per minute

35-49 Unbroken-Do 20 reps per minute

>50 reps Unbroken-Do 30 reps per minute
notate reps attempted per minute in comments-this is important. you need this info for the next time we do this.

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Toes to Bar

10 Jumping Lunges

Rest 2 Minutes Before Beginning Next Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Box Jumps 24/20

10 Push Press 135/95

Rest 2 Minutes Before Beginning Next Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Toes to Bar

10 Jumping Lunges

10 Box Jumps

10 Push Press 135/95

Categories: WOD

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