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