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.