CrossFit Jacked – CrossFit
Weightlifting
Snatch Pull (10 minutes to complete 3 sets of 5 @ 90% of Snatch)
Snatch Grip Deadlift (10 minutes to complete 3 sets of 5 @ 100% Snatch)
Metcon
Metcon (5 Rounds for reps)
Air BnB
5 Rounds
1 Minute AbMat Sit-ups
1 Minute Cal Row/Bike
1 Minute Air Squats
1 Minute Rest
GENERAL
– Athletes will work for 3 minutes straight before resting for 1 minute
– The score is total reps across the five rounds
– The goal is to keep moving for 3 minutes, which is why these movements are so simple
– With rest built in, we want to work hard and minimize the amount of time spent not moving during out “work” period
– In round 1, establish the target reps you want to try to replicate in rounds 2-5
– For example, your goals might be 25 sit-ups, 15 calories on the bike, and 25 air squats
– Pick goals numbers that you see yourself able to stay consistent on
SIT-UPS, ROWER, AIR SQUATS
– Push the rower and find your groove on the sit-ups and squats
– While pushing the rower won’t give you the most bang for our buck in reps, it gives you the most bang for our buck as far as stimulus goes