CrossFit Jacked – CrossFit
Weightlifting
Front Squat (5 sets of 3 @ 78% in 20 min)
follow each set immediately with 3 box jumps 24/20
Metcon
Metcon (AMRAP – Reps)
Base Camp
15 Minute AMRAP
1 Round of “Strict Cindy”
1 Power Clean and Jerk
1 Round of “Strict Cindy”
2 Power Clean and Jerk
1 Round of “Strict Cindy”
3 Power Clean and Jerk
…
Add 1 Power Clean and Jerk per round
RX: 135/95 – RX+: 165/115
***score is total reps completed***
-1 round of Cindy has 30 reps
– We alternate between an upper body pull, upper body push, and lower body push
– Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out
– Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each