CrossFit Jacked – CrossFit
Weightlifting
Shoulder Press (17 minutes to work to a 5 rep max)
Warm up to 60% and perform:
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
continue to increase if feeling good
*this is a strict press
Metcon
Metcon (3 Rounds for reps)
Event 1 – Strength
Round 1
0:00 – 2:00
Power Clean AMRAP 135/95
Rest 2:00 – 4:00
Round 2
4:00 – 6:00
Front Squat AMRAP 135/95
Rest 6:00 – 8:00
Round 3
8:00 – 10:00
Shoulder to Overhead AMRAP 135/95
RX+ 185/125
Metcon (Time)
After-Burn (Optional)
Accumulate 2 minutes of an L-Sit hanging from the pull-up bar
*Record the time it takes you to complete the 2 minute accumulated hold.