CrossFit Jacked – CrossFit
Weightlifting
Hang Power Snatch (20 minutes to work to a 2RM)
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 – Rounds and Reps)
20 Minute AMRAP
1000m Row
50 Back Squats 95/65
25 Burpees