CrossFit Jacked – CrossFit
Back Squat (20 minutes to complete 8 sets of 3 @ 88%)
15 Minute Cap
50 Air Squats
10 Power Clean and Jerks 135/95
Metcon (AMRAP – Reps)
1) Hand Release Push Up (20 Seconds)
2) Plank Hold (20 Seconds)
-This is to be performed at the top of the push up position on hands; elbows locked
-Maintain hollow body position in plank
3) Floor Press w/ DB (20 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
-Turn over on back and press light DB up towards sky.
-Use appropriate weight that will be challenging, but doable.