Benchmark Tuesday

CrossFit Jacked – CrossFit


Back Squat (20 minutes to work to a heavy 3 rep)


Cool Whip (Time)

20 Minute Time Cap

3 Rounds

21/15 Calorie Row or Bike

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

*Stagger heats by 8 minutes if short on rowers
WOD last completed on 8/16


– In each couplet, we want to spend as much time moving as possible

– Adjust your pace on the row and the burpees (won’t break these up) to go for large sets on the db snatches and double unders (movements we would break up)


– If you are confident with the size of the sets on the double unders, you can afford to go a little faster here

– Better to slow down the row and go big on the rope than to go fast on the row and break the rope into many sets


– Shoot for for 1-3 planed sets here

1 Set: 75

2 Sets: 40-35

3 Sets: 25-25-25


– Slow down the burpees to go big on the snatches

– More confidence on the bell means you can go faster on the burpees


– If you’re switching in the air, shoot for 1-2 sets on the dumbbell

1 Set: 20

2 Sets: 10-10 or 12-8

– If you’re switching on the floor, find a steady pace between reps that keeps you moving

Categories: WOD

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