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
Push Jerk (6 sets of 4 reps)
17 Minutes to Complete. Increase load each set. Warm up to 60% of 1RM before attempting first set.
Metcon
Metcon (AMRAP – Reps)
7 Minute AMRAP
2 Deadlift 185/125
2 Lateral Burpees
4 Deadlift 185/125
4 Lateral Burpees
6 Deadlift 185/125
6 Lateral Burpees
8 Deadlift 185/125
8 Lateral Burpees
etc…
RX = 185/125
Athlete = 135/95
Rookie = 95/65
Metcon
Metcon (AMRAP – Rounds)
Rest 5 Minutes Before Beginning
10 Minute EMOM
3 Squat Snatch + 5 T2B
RX = 135/95
Warrior = 115/75
Athlete = 95/65
Rookie = 75/55
Scaled Version of T2B is Knee to Chest or 2x AbMat Situp