CrossFit Jacked – CrossFit
Weightlifting
Push Press (20 minutes to build to a heavy set of 3)
Metcon
Step Down (Time)
15 Minute Time Cap
3 Rounds
30 Sumo Deadlift High Pulls 95/65
20 Front Rack Lunges 95/65
• Sumo deadlift high pull should be a weight we can complete in 3-4 sets within the workout
• Err on the lighter side to preserve points of performance and range of motion
• All about how we break up the 90 sumo deadlift high pulls
• Less is more from the beginning, use the first rounds as a feeler
• Some options for getting to 30 reps:
12-10-8
8-7-6-5-4
6-6-6-6-6
5-5-5-5-5-5
*WOD last completed on April 15th