CrossFit Jacked – CrossFit
Warm-up
Front Squat Warmup (No Measure)
Pigeon Stretch (1 Minute each leg)
5 Air Squats – 3 Sec Pause
10 Mountain Climbers
Squat to Stand w/ Reach + Toe Lift
Wrist Mobility
Weightlifting
Front Squat (3 Sets of 5 Reps)
20 minutes to complete. warm up to 70% before beginning first set of 5. Increase load each set.
Metcon
Metcon (Time)
10 Minute Time Cap
3 Rounds
8 Clean & Jerk 135/95
16 Chest 2 Bar Pull-ups
Athlete=115/75
Rookie=95/65
Add 1 second for each rep not completed.
Metcon
Metcon (AMRAP – Rounds)
Rest 5 minutes before beginning:
Every 3 min for 15 min:
200m Run
4 Bar Muscle-Ups
Athlete: 8 pull-ups