CrossFit Jacked – CrossFit
Weightlifting
Power Clean (20 Minutes to work to a 3RM T-N-G)
Metcon
Metcon (Time)
Black and Blue
10 Minute Time Cap
5 Rounds
10 Power Cleans 135/95
10 Burpees
* Manage the first 3 rds so you can sprint the last 2.
** Power Cleans
– If you know stringing reps together is going to cause you to rest a lot, do quick singles from the very beginning
– If you’re a stud on the barbell and know it won’t be an issue, try and hold on for 10 unbroken each round
– If you’re somewhere in the middle, try and break the clean up into 2 or 3 sets (5-5, 4-3-3)
Skill
Metcon (No Measure)
Extra Work (Optional)
10 Minutes
Strict HSPU with 1×45 plate each side
10 Singles
with spotter if needed(perform the movement strict, but have someone lift you by grabbing your legs and assisting you while you still perform the movement strict…if no spotter is available or you need more assistance use a box to perform the movement)
Metcon (No Measure)
Extra Work (Optional)
10 Minutes
Strict C2B
5 Sets of 3 Reps
use spotter or band if needed, hold hollow position