CrossFit Jacked – CrossFit
Weightlifting
Hang Power Clean + Push Press (20 minutes to work to 2+5RM, 90% 2 x 2 + 5)
Perform 1 hang power clean into a push press
5 sec hold last rep
first set is 2 hang power cleans + 5RM push press
drop down to 90% of first set and perform another 2 sets of 2+5
Metcon
Metcon (Time)
4 Wheel Drive
15 Minute Cap
1000m Row/Erg or 50/36 Bike
20 Hang Power Cleans 155/105
20 Front Squats 155/105
20 Hang Power Cleans 155/105