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 & 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

400m Run

Every time you break on thrusters you must begin the 400m run. Score is total thrusters completed within 10 minutes.

Categories: WOD

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