CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Back Squat (4 sets of 3 reps-same weight across)
increase load from 3 weeks ago.
Metcon
Korbin (Time)
30 Minute Time Cap
21 Box Jumps 24/20
20 Push Press 115/75
19 Sumo Deadlift High Pulls 115/75
18 Abmat Situps
17 Thrusters 115/75
16 Back Rack Lunges 115/75
15 Toe 2 Bar
14 American KB Swings 53/35
13 Power Cleans 115/75
12 Hand Release Burpees
11 Push Jerks 115/75
10 DB Power Clean 50/35
9 Front Squats 115/75
8 Lateral Burpees
7 Handstand Pushups
6 Man Makers 50/35
5 Power Snatch 115/75
4 Atomic Situps 45/25
3 Bar Muscle Ups
2 RIng Muscle Ups
1 Hundred Meter Plate Run 45/25