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