CrossFit Jacked – CrossFit
Weightlifting
Shoulder Press (Complete 2 sets of 2 reps – heavy as possible)
17 minutes to complete – same weight across
Metcon (AMRAP – Rounds)
10 Minute EMOM
For the first 5 minutes:
7 Front Squats 155/105 (from ground)
For the last 5 minutes:
7 Power Cleans 135/95
RX+ FS=225/155 and PC=185/125
*scale a weight that you can do unbroken on front squats, but
still challenging.
**do singles on the power cleans…NO TOUCH AND GO even if
you can.
***Scale power cleans to be able to complete the reps in under
20 seconds.
Metcon
Metcon (AMRAP – Rounds and Reps)
Burnin’ Rubber
8 Minute AMRAP
Buy In: 500m Row
then
10 Back Squats 135/95
10 Back Rack Lunges 135/95
15 HR Push-ups