CrossFit Jacked – CrossFit
Weightlifting
Power Clean & Push Jerk (Work to a heavy single)
Work up slowly focusing on technique. Catch power clean with elbows high, knees slightly bent, toes pointed out.
5 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
2 Reps @ 80%
Continue to build up in weight performing 1 rep here on out.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Grace, Part B1 (Time)
Rest 5 Minutes
If Grace is completed under 5 minutes do the following:
5 Minute Time Cap
6 Rounds
5 Power Cleans 155/105
5 Shoulder to Overhead 155/105
Grace, Part B2 (Time)
Rest 5 Minutes
If Grace is completed between 5-7 minutes do the following:
5 Minute Time Cap
2 Rounds
10 Hang Power Cleans 135/95
5 Shoulder 2 Overhead 135/95
If Grace takes longer than 7 minutes to complete, your workout is over. Do not perform B1 or B2.