CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Overhead Squat (20 minutes to work to a 5 rep max)
Metcon
Double Under EMOM: 10 Minutes (AMRAP – Rounds)
If you can perform:
Less than 10 Unbroken- Do 5 reps per minute
11-34 Unbroken-Do 10 reps per minute
35-49 Unbroken-Do 20 reps per minute
>50 reps Unbroken-Do 30 reps per minute
If you’ve performed each round successfully in the past, add 5 reps to each minute from last workout.
Metcon (AMRAP – Rounds and Reps)
Ballistic
8 Minute AMRAP
10 Hang Power Cleans 135/95
7 Push Press 135/95
10 Burpees