CrossFit Jacked – CrossFit
Weightlifting
Snatch (20 minutes to work to a 1RM)
Metcon
Metcon (Weight)
Ab-sured
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
23/16 Cal Row/Erg or 16/12 Cal Bike
6 Barbell Strict Presses
*Build in Strict Press Weight
GENERAL
Combining strength and conditioning in today’s interval workout
Over the 6 rounds, we’ll build to a heavy set of 6 barbell strict press
Every 3 minutes, athletes will quickly work through the sit-ups and bike calories before getting a shot on the barbell
There is no score as far as time goes, but the 3-minute windows are there to keep the sense of urgency high
Our score today is the heaviest set of 6 strict presses completed
These rounds are ideally completed in less than 2:30, giving athletes time to rest and change out barbell weights
Adjust reps or calories as needed to preserve rest
BARBELL STRICT PRESS
The barbell will start from the floor, meaning it should be a weight athletes can clean
These 6 reps are designed to be completed unbroken
There is the option to stay at the same challenging load across or to build in weight every round
Plan out the weights and plates you’ll need beforehand, which makes these rest periods between intervals more efficient
**Stagger heats by 2 minutes if short on machines.