CrossFit Jacked – CrossFit
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
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 & Push Jerk EMOM (Build to a heavy 2 rep.)
10 Minute EMOM – Complete 2 sets of 1 Power Clean and 1 Push Jerk for 10 minutes
5 minutes to find your 2 rep Power Clean and Push Jerk before beginning EMOM.
Front Squat (1-2-3-4-5)
Work to a heavy load each set. 17 minutes to complete.
Metcon (AMRAP – Reps)
10 Minute AMRAP
Max Effort Thrusters 95/65
Every time you break on thrusters you must begin the 400m run. Score is total thrusters completed within 10 minutes.