CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
Weightlifting
3 Touch and Go Squat Cleans, 10 Minute EMOM (3 Rep Touch and Go)
as heavy as possible to remain unbroken, but keep solid technique…10 minutes to warm up to 3 rep touch and go
Metcon
Squat Clean/HR/Gob (Time)
For Time
25 Minute Time Cap
4 Rounds
5 Squat Cleans 155/105
20 HR Pushups
25 KB Goblet Squats 53/35