CrossFit Jacked – CrossFit
Weightlifting
Pull-Up Progressions (No Measure)
Beginner: Toe-Assisted Pull-ups (off box) with Negative (complete 5 sets of 5 reps)
Intermediate: Chin-Ups 5 Sets of 5 Reps
Advanced (Must Have 5 Strict Pull-ups within 60 sec): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.
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 (Time)
Destiny’s Child
20 Minute Cap
15-12-9
Power Snatches 95/65
Box Jump Overs 24/20
directly into
15-12-9
Overhead Squats 95/65
Lateral Burpees
BARBELL
Choose a weight that you could power snatch for 15+ reps unbroken when fresh
Ok to use different weights if overhead squat is drastically different from power snatch
BOX JUMP OVERS & LATERAL BAR BURPEES
No need to stand to full extension on these movements