CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
2x Power Snatch EMOM (1 set of 2 Reps Every Minute on Minute)
5 Minutes to Build Up to a Heavy 2 Rep Touch-N-Go Power Snatch
Then Perform 2 Rep Touch-N-Go EMOM For 10 Minutes
Back Squat (4 sets of 3 reps – same weight across – 17 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Buy In: 10 Barbell Rollouts (Scaled: 20 Weighted Situps)
30 Pistols
15 Power Snatches 115/75