CrossFit Jacked – CrossFit


Snatch (20 minutes to work to a 1RM)


Metcon (Weight)


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

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


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.

Categories: WOD

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