CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Paused Back Squat (5 Sets of 3 Reps)
Hold 3 Second Pause at the Bottom.
Increase each set. Warm up to 70% of 1RM Back Squat before beginning first of 5 sets.
Metcon
Metcon (Time)
22 Minute Time Cap
30 Hang Power Cleans 135/95
15 Front Squats 135/95
5 HSPU
20 Hang Power Cleans 155/105
10 Front Squats 155/105
10 HSPU
10 Hang Power Cleans 185/125
5 Front Squats 185/125
15 HSPU
Warrior: 115/75, 135/95, 155/105
Athlete: 95/65, 115/75, 135/95
Rookie: 75/55, 95/65, 115/75