CrossFit Jacked – CrossFit
Weightlifting
Power Clean (5 sets of 2 reps in 15 minutes @ 70%)
same weight across
Stiff-Legged Deadlift (Complete 5 sets of 3 reps in 10 minutes)
– use 70% of 1RM Deadlift; reduce load if too heavy and losing form
https://www.catalystathletics.com/exercise/86/Stiff-Legged-Deadlift/
Metcon
Metcon (AMRAP – Rounds and Reps)
Bel-Air
AMRAP 15:
40 Double Unders
20 1-Arm Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row
GENERAL
– Shooting for 3+ rounds today, or one round every 5 minutes
DOUBLE UNDERS
– Sneaky number of double unders, since it is broken up into 2 sets of 40
– If you’re on the fence about going unbroken, break the sets of 40 up into 2 sets
DUMBBELL HANG CLEAN & JERKS
– Just like the double unders, think about breaking these up into 2 sets (10-10)
– We switch arms every 5 reps, so you may be able to hang on unbroken because one arms gets some built in rest
ROW
– Steady pace here
– Picking a Cal/Hr from the beginning that you see yourself holding in round 3
*Stagger by 2 minutes if short on rowers.