CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
50 Strict Pull-ups (Time)
Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.
If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.
You may also scale with ring rows.
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by…
Complete an increasing number of reps every minute until you are unable to finish the reps in the working minute. Begin with:
•1 Burpee Box Jump 24/20
•2 Knees-to-elbow
•3 Burpee Box Jump
•4 K2E
•5 BBJ, continue until unable to finish the amount of reps for that minute.
Coach’s Notes:
-This one will have a slow start.
-Start the first round with 1 Burpee Box Jump (stand all the way up at the top).
-Second minute complete 2 Knees-to-elbow. Minute 3, complete 3 Burpee Box Jumps.
-Minute 7 is where it will become more taxing. The added reps will take away from your rest between minutes.
-If you are not able to complete at least 6 minutes of the workout, stop and start over at minute 1 to add some additional work.