CrossFit Jacked – CrossFit
Weightlifting
Back Squat (4 sets of 5 reps in 20 min @ 70% across)
Metcon
Metcon (Time)
Arm & Hammer
20 Minute Cap
Buy In: 15 Squat Clean Thrusters 115/75
then 3 Rounds
350m Row/Erg or 18/13 Bike
15 Pull-ups
Cash Out: 15 Squat Clean Thrusters 115/75
RX+ 135/95
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Push Jerk (4 Reps) 115/85
2) Standing Hold in Front Rack (8 Seconds)
3) Push Jerk (4 Reps) 115/85
4) Strict Press w/Plates (Up to the Minute) 5/2.5
-Hold one small metal plate in each hand (mimicking DB positioning) – progressed up from PVC – use small dumbbells if out of plates