Black and Blue

CrossFit Jacked – CrossFit


Power Clean (20 Minutes to work to a 3RM T-N-G)


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)


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

Categories: WOD

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