CrossFit Jacked – CrossFit
Warm-up
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)
Weightlifting
Clean and Jerk (Find your 1RM)
Metcon
September 2017 (Time)
25 Minute Time Cap
10 HSPU
20 Power Cleans 115/75
30 Toe 2 Bar
40 Front Squats 95/65
50 Burpees
60 Sumo Deadlift High Pulls 75/55