CrossFit Jacked – CrossFit
Weightlifting
Back Squat (3-3-2-2-2)
20 minutes to complete
Beginning first set of 3 @ 70%, increase load each set.
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 (Time)
Alternate WOD
20 Minute Cap
12 Push Jerks 155/105
500m Row
21 American KB Swings 53/35
9 Push Jerks 155/105
500m Row
18 American KB Swings 53/35
6 Push Jerks 155/105
500m Row
American KB Swings 53/35
3 Push Jerks 155/105
500m Row
American KB Swings 53/35
for those who don’t wish to work on Goats!