20170918

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

Categories: WOD

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