CrossFit Jacked – CrossFit
Weightlifting
Clean and Jerk (20 minutes to build to a 1RM)
Metcon
Metcon (3 Rounds for reps)
Slap Happy
5 Minute AMRAP
Buy In: 100 Double Unders
12 Front Squats 95/65
4 Burpee Box Jump Overs 24/20
Rest 5 minutes
5 Minute AMRAP
Buy In: 100 Double Unders
8 Front Squats 115/80
4 Burpee Box Jump Overs 24/20
Rest 5 minutes
5 Minute AMRAP
Buy In: 100 Double Unders
4 Front Squats 135/95
4 Burpee Box Jump Overs 24/20
GENERAL
– 5 minutes on, 5 minutes off in this triplet interval workout
– Double unders are the buy-in, then athletes score will be rounds and reps of front squats and burpee box jump overs
– Looking to complete 3+ rounds on the first two intervals and 4+ rounds on the last interval
DOUBLE UNDERS
– Pick a number or variation you can complete in 2 minutes or less
– Leaves three minutes for scored portion
BURPEE BOX JUMP OVERS
– No need to stand to full extension on top of the box
FRONT SQUATS
– Choose weights you can go unbroken with across each round
LOGISTICS
– If short on space, stagger heats on opposite 5 minute windows