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
Hang Snatch (8 Minute EMOM-Perform 1 Rep at top of each minute)
You have 5 minutes to warm up to 80%+5 of 1RM Snatch. Add 5 lbs from last week.
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 3 weeks so keep this in mind.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
20 Push Press 95/65
17 Pullups
Rest 2 Minutes After WOD is Complete
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
20 Double Unders
17 Back Squats 115/75
Rest 2 minutes after WOD is complete.
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
20 Deadlifts 135/95
17 Toe 2 Bar