CrossFit Jacked – CrossFit
Weightlifting
Behind The Neck Jerk (13 minutes to work to a heavy single)
You must work quickly to establish a heavy single in the allotted time. Be focused.
Behind The Neck Jerk (7 minutes to complete 3 singles @ 80% of HS)
Metcon
Metcon (Time)
Handlebars
18 Minute Time Cap
4 Rounds
21/15 Calorie Row or Bike
15 Toes to Bar
7 Power Clean and Jerks 155/105
2nd heats begin at 2 minute mark
GENERAL
– Knowing that we’re likely going for singles on the barbell and pacing the bike, let’s be aggressive with our toes to bar sets today
– Instead of breaking these up like we always do, this is a good opportunity to reset our standard for toe to bar workouts
– Whatever you’d typically do, try and bite off bigger chunks
– Whether it works well or not, it is a great chance to grow and learn
BIKE/ROWER
– Quite a bit of time spent on the rower/bike today
– Not a throw away station
– Find the max pace that still allows for big sets of toes to bar
TOES TO BAR
– Let’s plan to go for bigger sets than usual
– 15 straight, 8-7, and 6-5-4 will be popular options
POWER CLEAN & JERK
– Quick singles are the best option