CrossFit Jacked – CrossFit
Weightlifting
Hang Power Clean + Push Press (5 sets of (5+2) @ 70% of Push Press in 15 min)
Perform 1 hang power clean into a push press
Athletes perform 5 hang power cleans then 2 push press each for 5 sets @ 70% of push press. Must hold onto bar throughout movement.
Metcon
Escape From Wonderland (Time)
20 Minute Time Cap
3 Rounds
75 Double Unders
50 Air Squats
25/18 Calorie Row
RX+
2 Rounds
150 Double Unders
50 Thrusters 45/35
35/25 Cal Row
then CASH OUT
rest 2 min directly into…
30 Power Cleans 185/125
WOD last completed June 20th
GENERAL
– Having a goal on when you would like to finish each round or movement can be helpful in staying on track
– For example, you could have a goal of finishing each round in 5 minutes
– You could also break that round goal into movement goals such as 1:30 for the rope, 1:30 for the squats, and 2 minutes for the row
DOUBLE UNDERS
– Looking to complete these in 1-3 sets
1 Set: 75
2 Sets: 50-25 or 40-35
3 Sets: 25-25-25 or 30-25-20
AIR SQUATS & ROW
– We won’t stop on either of these movements
– Focus on quick transitions from movement to movement and finding a steady, moderate pace on each
*stagger heats by 2 min if short on rowers
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Burpee (15 Seconds)
2) Plank Hold (15 Seconds)
-on hands in extended arm push up position
3) Knee Push Ups (30 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)