I have been receiving requests to help athletes with additional work. We’re going to experiment with this.

There is now an additional section titled “Extra Work” that can be done after class should you like to take part in it. This isn’t required but should help you with strength and stamina.

CrossFit Jacked – CrossFit


Shoulder Warmup (No Measure)


PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats


Hang Snatch (8 Minute EMOM @ 80% of 1RM Snatch)

You have 5 minutes to warm up to 80% of 1RM Snatch.

Perform 1 rep at the top of each minute. Ideally, you should land in a squat.

We will be increasing this load over the next 4 weeks so keep this in mind.


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Pull-ups

6 Thrusters 95/65

6 Lateral Burpees

Extra Work

Pull-ups (1 Set of Max Strict Pull-ups)

If you don’t have pull-ups, you will perform 1 set of max-hold negative.

With negatives, start with chin above bar, hold for as long as possible until you’re no longer able to hold yourself up completely.

Modified Muscle-Up Negative (4 sets of 2 reps)

Rings should be set up about chest height. On the Muscle-up negative you will hold for 1 second in each Position: Support, Bottom of the dip, and the Pull.
You will complete 2 Muscle- up Negatives rest 90 seconds between sets. Each week the holds will increase by 1 second.


Categories: WOD

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