CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
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
Metcon (Time)
10 Minute Time Cap
21-15-9
Overhead Squats 95/65
Toe 2 Bar