20171222

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Shoulder Press (2-2-2-2-2, 12 Minutes to Complete)

5 sets of 2 reps attempting to increase load each set beginning at 80% of 1 rep max.

Metcon

12 Days of Christmas (Time)

30 Minute Time Cap

1 Burpee

2 Power Snatches 95/65

3 Atomic Sit-ups 45/25

4 Front Squats 95/65

5 Box Jumps 24/20

6 Push Press 95/65

7 Renegade Rows 50/35

8 Hang Power Cleans 95/65

9 American KB Swings 53/35

10 Overhead Squats 95/65

11 Pull-ups

12 Thrusters 95/65

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Categories: WOD

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