CrossFit Jacked – CrossFit
Weightlifting
Split Jerk (Complete the following 6 sets – 20 min to complete)
4 reps @ 65%
4 reps @ 70%
3 reps @ 75%
3 reps @ 80%
2 reps @ 90%
1 rep for Max
Metcon
Metcon (Time)
Cupcake
20 Minute Time Cap
20-15-10-5
Back Squat
Toes 2 Bar
Burpees
Back Squats – Increase load each round
RX: 115/85, 135/95, 155/105, 165/115
RX+: 135/95, 155/105, 165/115, 185/125
Metcon (Time)
Cupcake (Warrior)
20 Minute Time Cap
20-15-10-5
Back Squat
Toes 2 Bar
Burpees
Back Squats – Increase load each round
95/65, 115/85, 135/95, 155/105
Metcon (Time)
Cupcake (Athlete)
20 Minute Time Cap
20-15-10-5
Back Squat
Hanging Knee Raises
Burpees
Back Squats – Increase load each round
45/35, 75/55, 95/65, 115/85