CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Shoulder Press (15 minutes to perform the following)
Beginning at 75% of 1RM:
2 sets of 2 reps, same weight across then increase
2 sets of 1 rep, same weight across then increase to
a heavy single
Hang Power Snatch (15 minutes to perform the following)
Beginning at 75% of 1RM
2 sets of 2 reps, same weight across then increase
2 sets of 2 reps, same weight across then increase
3 sets of 1 rep – same weight across
Metcon
Metcon (Time)
Booty Fall
12 Minute Time Cap
10-15-20-25-20-15-10
American KB Swings 53/35
HR Push-ups
Front Squats 135/95