Down to Business

CrossFit Jacked – CrossFit

Weightlifting

Behind The Neck Jerk (20 Minutes to Work to a Heavy Single)

Begin with the following:

1 set of 3 reps @ 50%

1 set of 3 reps @ 60%

1 set of 2 reps @ 70%

1 Single @ 75%

continue to increase if feeling good

Metcon

Metcon (Time)

Down to Business

20 Minute Time Cap

3 Rounds

35 Wall Balls 20/14

15 Deadlifts 225/155

30 Plyo Push-ups on 45 lb plates (ladies 35 lb plates)

15 Minutes of Fame

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes of Fame

15 Minute AMRAP

25 Burpees

25 Toes 2 Bar

25 Push Press 115/85

The Hangover

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

40 Minute Time Cap

2 Person Teams

Run 800m

40 Deadlifts 135/95

20 Lateral Burpees

Run 400m

40 Hang Power Cleans 135/95

20 Lateral Burpees

Run 400m

40 Back Squats 135/95

20 Lateral Burpees

Run 800m

19.2 Pre Game

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (20 Minutes to work to a 1RM)

Metcon

Metcon (Time)

18 Minute Cap

Buy In: 500m Row

then

21-15-9

Push Jerks 115/85

Box Jumps 24/20

then

Cash Out: 500m Row

RX+ 135/95 and 30/24 Box Jumps