CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
4x Snatch EMOM – 8 Minutes (Complete 4 reps each minute for 8 minutes)
Spend 7 minutes warming up then perform 4 Snatches every minute on the minute for 8 minutes at 75% of 1RM. You may increase the load by 5 lbs the next time you do this if you’ve performed all rounds successfully.
Metcon
Shauna J. (Time)
20 Minute Time Cap
100m DB Farmer Carry 50/35
45 Double Unders
25 Deadlift 155/105
100m DB Farmer Carry 50/35
35 Double Unders
20 Deadlift 155/105
100m DB Farmer Carry 50/35
25 Double Unders
15 Deadlift 155/105
100m DB Farmer Carry 50/35
15 Double Unders
10 Deadlift 155/105
100m DB Farmer Carry 50/35