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
Power Clean EMOM 2.5 (5 sets of 5 reps every 2 min 30 sec for 5 Rounds)
-This is going to be a heavy EMOM. Start working sets at 65%. Increase with small incremental jumps.
-5 minutes to warm up. Begin first set at 65% of 1RM Power Clean.
-You will have 2.5 minutes to complete 5 reps. We will do this for 5 total rounds.
-The goal is to keep the reps touch and go while increasing the load with every set.
-Make sure you are dropping under the bar with good footwork. If you are not, do not increase the load.
Metcon
Metcon (Time)
Born to Lose
20 Minute Time Cap
3 Rounds for Time
200m Run
10 Power Snatches 115/75
200m Run
8 Handstand Push-ups
RX+ Power Snatch 135/95