Do the Ladies Run This?

CrossFit Jacked – CrossFit

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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

Clean and Jerk (12 Sets of 1 Rep at 85%)

17 minutes to complete. Spend first 5 minutes warming up then attempt a minimum of 1 rep per minute. Clean may be power or squat.

Metcon

Metcon (Time)

Do the Ladies Run This?

20 Minute Time Cap

400m Run

10 Front Squats 155/105

400m Run

20 Burpee Box Jumps 24/20

400m Run

10 Front Squats 155/105

400m Run

Cold Steel

CrossFit Jacked – CrossFit

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Warm-up

Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps

Weightlifting

Back Squat (7 Sets of 1 Rep – 20 minutes to complete)

Pick loads that allow you to attempt or set a PR in later sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Cold Steel

12 Minute AMRAP

9 Push Press 135/95

12 HR Push-ups

15 American KB Swings 53/35

Happy Birthday, Ray!

CrossFit Jacked – CrossFit

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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

Push Press (8-8-8)

17 MInutes to Find an 8 Rep Max.

2nd Set – Perform 8 reps less 5 percent of 1st set.

3rd Set – Perform 8 reps less 10 percent of 1st set.

Metcon

Ray (Time)

14 Minute Time Cap

2 Rounds

400m Run

1 Ring Muscle Up

19 Deadlift 185/125

80 Double Unders

*scale muscle-up with 3 strict pull-ups