CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Deadlift Warmup (No Measure)
3 Rounds (NFT)
10 Good Mornings (Bar Only
10 Air Squats
Toe Touch w/ Barbell (20 sec hold)
Weightlifting
Clean and Jerk (15 minutes to perform the following)
Warm up to 80% before performing:
2 sets of 1 clean + 2 jerks
then increase load and perform
3 sets of 1 clean and 1 jerk
*you may catch clean in squat or power position
Front Squat (15 minutes to perform the following)
Warm up to 80% before attempting
2 sets of 3 reps
then increase weight and perform
3 sets of 2 reps
Metcon
Cathy (Time)
10 Minute Time Cap
5 Rounds
5 Deadlifts 225/155
20 AbMat Situps
RX+ Deadlift 275/195