Announcements
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
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Push Press (Find Your 3 Rep Max)
Metcon
Extra Work
Metcon (No Measure)
Superset for 3 Rounds
Bicycle Kicks (Max Reps in 30 sec)
Reverse Crunch (Max Reps in 30 sec)
Side Plank Wind Mill (Perform 10 reps with each side per set)
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
15 Wall Balls 20/14
10 Push Press 115/75
–then 4 minute rest–
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
15 Ball Slams 20/15
10 Sumo Deadlift High Pulls 115/75