CrossFit Jacked – CrossFit
Weightlifting
Clean (Complete the following @ 80% of Squat or Pwr Clean)
2 sets of 2 reps
then
3 Singles
* perform power clean only if you’re unable to catch bar in squat
– 12 min to complete
Clean Pull (Complete the following in 8 min)
2 sets of 3 reps @ 95%
2 sets of 3 reps @ 100%
*base percentage off of highest 1RM Squat or Power Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
Bartender
10 Minute AMRAP
12 Deadlifts 115/85
9 Overhead Squats 115/85
6 Hang Power Snatches 115/85
* For athletes unable to go overhead, sub hang power cleans for snatches and front squats for OHS.
DEADLIFTS
– Although light, the deadlifts are the easiest to break since it’s quick to pick up
– This is where we can catch our breaths a little bit
– Break these in 2-3 sets
2 sets: 7-5
3 Sets: 4-4-4
OVERHEAD SQUATS
– This is the hardest movement to break, as breaking leads to us doing extra snatches
– Try to hold on for 1-2 sets here
1 Set: 9
2 Sets: 5-4
HANG POWER SNATCHES
– This is the second easiest station to break up
– Think 1-2 sets here
1 Set: 6
2 Sets: 3-3
Metcon (Time)
Bartender +
15 Minute Time Cap
5 Rounds
12 Deadlifts 155/105
9 Overhead Squats 155/105
6 Hang Power Snatches 155/105