CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
Weightlifting
Power Clean + Hang Clean + Split Jerk (Work to a heavy complex.)
Remember, the hang clean you catch in the squat.
Metcon
Metcon (Time)
24 Minute Time Cap
2 Rounds
500m Row
30 HR Pushups
25 Toe 2 Bar
20 Front Squats 115/75
15 Power Cleans 115/75