Born to Lose

CrossFit Jacked – CrossFit


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)


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 (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

Categories: WOD

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