CrossFit Jacked – CrossFit
Weightlifting
Back Rack Lunge (17 minutes to work to a heavy 10 rep)
bar starts from rack – lunge forwards, not backwards – alternate legs completing 5 reps each leg
Metcon
Metcon (Time)
Child’s Play
15 Minute Cap
3 Rounds
10 Thrusters 115/85
20 Deadlifts 115/85
50 Double Unders
– Choose your barbell weight based off the thruster
– This should be a weight you can complete the 10 reps in no more than 2 sets within the workout
– Use the same weight for both movements today, as the deadlift is meant to be on the lighter side
DOUBLE UNDERS
– Choose a double under variation that you can complete in less than 90 seconds
– Common Subs:
Reduce Reps
90 Seconds of Practice
100 Single Under (2x)