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
2 Power Clean + 2 Push Jerk + 2 Front Squat (20 Minutes to Complete)
Work to a heavy complex without letting go of the bar.
Metcon
Metcon (AMRAP – Reps)
12 Minute AMRAP
1 Minute of Hang Squat Cleans 95/65
1 Minute of Burpees
1 Minute of Toes to Bar
2 Minutes of Hang Squat Cleans 95/65
2 Minutes of Burpees
2 Minutes of Toes to Bar
1 Minute of Hang Squat Cleans 95/65
1 Minute of Burpees
1 Minute of Toes to Bar
Rest 3 minutes after completion of AMRAP
Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#