CrossFit Jacked – CrossFit
Weightlifting
Hang Clean (5 sets of 3 reps @ 65% of Squat Clean in 15 min)
Halting Clean Deadlift (3 sets of 3 reps @ 80% of Clean in 8 minutes)
Perform a clean deadlift to upper thigh or hip, keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor.
https://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/
Metcon
Beef Jerky (AMRAP – Rounds and Reps)
12 Minute AMRAP
21 American KB Swings 53/35
14 KB Reverse Lunges 53/35
7 Push Jerks 165/115
RX+ 205/145
WOD last completed August 12th
GENERAL
– The push jerk is the focus of this two part workout
– Looking to complete 3-4 rounds in our metcon today (3-4 minutes per round)
– Plan your rest periods ahead to time to help minimize time spend not moving during the workout
– Planning to break once per movement makes these sets very physically and mentally manageable
PUSH JERKS
– Choose a heavier weight that you can complete in 1-2 sets
– The push jerk bar comes from the floor in the metcon, so it should be a weight you can clean
KETTLEBELL MOVEMENTS
– Choose a weight for the swings and lunges that you can complete in 1-2 sets each round
– The kettlebell is held in a goblet position for the reverse lunges
– Athletes will complete 7 reps per leg, alternating sides each rep
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Good Morning (20 Seconds)
2) Good Morning w/PVC (40 Seconds)
Load and time progressed from the workout on 10/29/2019
5 Rounds
1) Good Morning (20 Seconds) (*Progressed up from 12 Seconds)
-recommended load: 135/95lbs (*Progressed up from 95/65lbs)
-Max Effort – Minimum 8 reps/round
-scaling option: load
2) Good Morning w/PVC (40 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes