CrossFit Jacked – CrossFit
Weightlifting
Back Squat (3 sets of 10 reps @ 73% in 20 min)
Metcon
Metcon (Time)
Aleve
20 Minute Cap
Buy-In: 1000m Row/Erg or 50/35 Cal Bike
21-15-9
Shoulder to Overhead 115/75
Pull-ups
then Cash Out: 1000m Row/Erg or 50/35 Cal Bike
RX+: 135/95
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Deadlift 225/155 (12 Seconds)
2) Hold in Standing Position (8 Seconds)
-at the top of the last rep of the 12 seconds
-hold un-shrugged/relax the arms
3) Bird Picker (40 Seconds)
-AKA single leg deadlift with no weight
-on 1 leg at a time, with slight bend in the knee lean over and touch the floor (as in a Romanian deadlift) with both hands; reach further back for increased difficulty
-work to keep back leg straight and raise high
*No rest between reps or rounds
*Total Time: 5 minutes