CrossFit Jacked – CrossFit
Weightlifting
Back Squat (5 sets of 3 @ 78%)
20 minutes to complete
Metcon
Metcon (Time)
Chips Ahoy
20 Minute Time Cap
30 Pull-ups
400m Run
15 Overhead Squats 115/75
800 Meter Run
15 Overhead Squats 115/75
400 Meter Run
30 Pull-Ups
RX+ = 15 Ring Muscle Ups in place of pull-ups and 165/115 on OHS
OVERHEAD SQUATS
– Choose a weight you can complete in 2-3 sets
– If unable to overhead squat, front squat is the next best option
OVERHEAD SQUATS
Push for a little bit bigger sets on the overhead squats to minimize the amount of times you have to snatch the bar up
Common options here are 15 straight, 8-7, or 6-5-4