CrossFit Jacked – CrossFit
Weightlifting
Clean and Jerk (12 minutes to complete 5 sets (use squat clean))
2 sets of 3 @ 70%
3 sets of 2 @ 75%
Overhead Squat (13 minutes to complete 5 sets)
2 sets of 3 @ 65%
3 sets of 3 @ 70%
Metcon
Lead Foot (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row (guys 27 cal/girls 21 cal)
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
CompTrain Benchmark workout of high intensity bodyweight intervals
Looking to increase our rounds and reps with each AMRAP, as the reps decrease
Adjust reps or movements to roughly accomplish the following:
1st AMRAP: Almost 1 Round
2nd AMRAP: 1 Round
3rd AMRAP: 1+ rounds
We’ll stagger heats today every 4 minutes for 2 heats. If a third heat is needed, it will start at the 6 minute mark.
WOD LAST COMPLETED ON MAY 6
Lead Foot 2 (AMRAP – Rounds and Reps)
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
Lead Foot 3 (AMRAP – Rounds and Reps)
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Hanging Tuck Up (12 Seconds)
-Max Effort – Minimum 6 reps/round
-Try and maintain strict action. Minimize swing/kip.
2) Knee to Chest (Supine) (48 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes
Hanging Tuck Up
https://www.youtube.com/watch?v=IFNPSeRkPeg
Knee to Chest (Supine)
https://youtu.be/rH2nzTGD1v8