CrossFit Jacked – CrossFit


Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps


Back Squat (20 minutes to complete 4 set of 3 reps)

same weight across. shoot for at least 85% of 1RM depending on how you feel.

Snatch (5 sets of 3 reps beginning at 70%)

– increase load each set. 15 minutes to complete. may drop bar between reps.

– perform either Power Snatch or Squat Snatch.

– if you’ve been through the “Jacked Barbell” program all snatches should be caught in the squat.


Metcon (Time)

10 Minute Time Cap


Overhead Squats 95/65

Toe 2 Bar

Categories: WOD

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