CrossFit Jacked – CrossFit
Warm-up
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
if you completed all 10 rounds last week, add 5 reps each minute.
if you failed less than 3 rounds, stay where you’re at.
if you failed 4 or more rounds, decrease by 5 reps per minute.
Weightlifting
Snatch (Complete 5 sets of 2 reps)
15 minutes to complete
1×2 @ 75% 1RM
1×2 @ 78% 1RM
1×2 @ 81% 1RM
1×2 @ 83% 1RM
1×2 @ 85% 1RM
Heaving Snatch Balance (4×3 @ 85% 1RM Snatch)
10 minutes to complete
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Power Snatches 115/80
15 Pullups
30 Double Unders