CrossFit Jacked – CrossFit
Weightlifting
Back Squat (20 min to work to a heavy single)
Metcon
Metcon (Time)
Cool Whip
20 Minute Time Cap
3 Rounds
21/15 Calorie Row or Bike
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
*Stagger heats by 8 minutes if short on rowers
GENERAL
– In each couplet, we want to spend as much time moving as possible
– Adjust your pace on the row and the burpees (won’t break these up) to go for large sets on the db snatches and double unders (movements we would break up)
ROW
– If you are confident with the size of the sets on the double unders, you can afford to go a little faster here
– Better to slow down the row and go big on the rope than to go fast on the row and break the rope into many sets
DOUBLE UNDERS
– Shoot for for 1-3 planed sets here
1 Set: 75
2 Sets: 40-35
3 Sets: 25-25-25
LATERAL DUMBBELL BURPEES
– Slow down the burpees to go big on the snatches
– More confidence on the bell means you can go faster on the burpees
DUMBBELL SNATCHES
– If you’re switching in the air, shoot for 1-2 sets on the dumbbell
1 Set: 20
2 Sets: 10-10 or 12-8
– If you’re switching on the floor, find a steady pace between reps that keeps you moving