CrossFit Jacked – CrossFit
Weightlifting
Power Clean (7 minutes to complete 5 sets of 2 @ 70%)
Clean Pull (7 min to complete 3 sets of 5 @ 90% of Clean)
Clean Deadlift (7 min to complete 3 sets of 5 @ 100% of Clean)
Use clean grip and clean position to deadlift the bar
Metcon
Metcon (Time)
DT with a Twist
20 Minute Time Cap
5 Rounds
250m Row or 14/10 Bike
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 135/95
GENERAL
– It’s all about consistency across the 5 rounds today
Find a pace from the first round that you see yourself holding in rounds 3 and 4
– Use strategic breaks on the barbell to help you go bigger on each movement, especially on the hang power cleans and push jerks
– Just like with normal “DT”, this means breaking with 1 rep to go on the deadlifts and cleans to ensure you can maintain large sets without having to do any extra reps
DEADLIFTS
– This is the easier movement of the three, and also the easiest to break up
Shoot for 2-3 Sets
2 Sets: 11-1
3 Sets: 6-5-1
HANG POWER CLEANS
– Shoot for 2-3 sets on the hang power cleans as well
– Less breaks means less extra deadlifts you have to perform
2 Sets: 8-1
3 Sets: 5-3-1
PUSH JERKS
– Once the bar is on the shoulders, try to hold on for all 6 reps
– Having to break means having to perform extra power clean reps that don’t count towards the score
1 Set: 6
*stagger heats by 3 minutes if short on rowers