CrossFit Jacked – CrossFit
Weightlifting
Bear Complex (The complex equals 1 rep)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
We are working to a heavy complex today of 1 rep.
This will be our baseline. We’ll work off percentages of this baseline over the next 4 weeks and retest this 1 rep complex in 5 weeks.
Metcon
Metcon (Time)
Hit and Run
18 Minute Time Cap
3 Rounds
400 Meter Run
20 Alt DB Snatches 50/35
30 Goblet Squats 50/35
*use KB’s if short on DB’s