CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Metcon
Metcon (AMRAP – Rounds)
15 Minute EMOM
0:00-2:00 (3 Minutes): 12 Overhead Squats (95/65)
3:00-5:00 (3 Minutes): 9 Overhead Squats (115/85)
6:00-8:00 (3 Minutes): 6 Overhead Squats (135/95)
9:00-11:00 (3 Minutes): 3 Overhead Squats (155/105)
12:00-14:00 (3 Minutes): 12 Overhead Squats (95/65)
Goal: Smooth and unbroken reps. Work on efficient technique that will transfer over to a workout that has overhead squats.
Must be unbroken. If you break you are done for that given minute.
45 second cap per interval
Metcon
Metcon (Time)
0:00-7:00 to complete:
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
Pull-ups
Add 1 second for each rep not completed.
Metcon
Metcon (Time)
7:00-14:00 to complete:
21-15-9
Wall Balls 20/14
American KB Swings 53/35
HR Push-ups
Add 1 second for each rep not completed.
Metcon
Metcon (Time)
14:00-21:00 to complete:
50 Abmat Sit-ups
50 Burpees
50 Abmat Sit-ups
Add 1 second for each rep not completed.
Metcon
Metcon (Time)
21:00-28:00
800m Run