CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
25 Minute Time Cap
800m Run
then…
5 Rounds
10 Push Jerks 135/95
10 Burpees
20180203
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Partner WOD
45 Minute Time Cap
200 Double Unders
100 Wall Balls 20/14
80 Alt DB Snatch 50/35
60 Toe 2 Bar
40 Burpee Box Jump Overs 24/20
20 HSPU
*Split work evenly however you want.
20180202
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Back Squat (20 Minutes to Find A 2RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP
15 T2B
10 Front Squats 115/75
—
Rest 1 Minute
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP
15 Pull-ups
12 Overhead Squat 115/75
—
Rest 1 Minute
Metcon (AMRAP – Reps)
3 Minute AMRAP
Max Effort Lateral Burpees
—
Rest 3 Minutes
Metcon
Metcon (AMRAP – Rounds)
Every 3 Minutes on the Minute for 15 Minutes
7 Hang Squat Cleans 115/75
14 Box Jumps