CrossFit Jacked – CrossFit
Weightlifting
Behind The Neck Jerk (3 sets of 3 @ 75%, 2 sets of 3 @ 80%)
increase last set if feels good – record heaviest set
Jerk Dip Squat (3 sets of 5 @ 85% of heaviest jerk)
The jerk dip squat is a partial jerk exercise to strengthen the dip position and movement.
Metcon
Metcon (AMRAP – Rounds and Reps)
Dozen Down
12 Minute AMRAP
12 Knees to Elbows
12 Goblet Squats 53/35
12 Burpees
12 KB Sumo DL High Pulls 53/35