CrossFit Jacked – CrossFit
Weightlifting
Front Squat (20 minutes to work to a 3RM)
Metcon
Metcon (AMRAP – Rounds)
On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2
Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
Metcon (AMRAP – Reps)
Zig Zag
20 Minute AMRAP
AMRAP 20:
2 Sumo DL High Pulls 95/65
2 Calorie Row
2 Air Squats
4 Sumo DL High Pulls 95/65
4 Calorie Row
4 Air Squats
…
Up By 2’s Until Finish