CrossFit Jacked – CrossFit


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)


Power Clean + Hang Clean + Split Jerk (Work to a heavy complex.)

Remember, the hang clean you catch in the squat.


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

Categories: WOD

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