20171002

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

Power Clean (5 sets of 3 reps – same weight across)

Shoot for 85-90% of 1RM

Metcon

Metcon (Time)

25 Minute Time Cap

21-18-15-12-9-6-3

Hang Power Cleans 115/75

Ball Slams 20/15

HR Push-ups

Categories: WOD

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