CrossFit Jacked – CrossFit
Weightlifting
Hang Clean (5 sets of 3 @ 70% in 15 minutes)
up weight on last 2 sets if you feel good – record heaviest set – catch in squat if able
Halting Clean Deadlift (3 sets of 3 @ 85% of clean in 5 minutes)
Perform a clean deadlift to upper thigh or hip, keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor.
https://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/
Metcon
Metcon (AMRAP – Rounds and Reps)
Grim Reaper
5 Minute AMRAP
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
15-12-9
Thrusters 95/65
Pull-ups
RX+: Chest to Bar
Finisher
Metcon (AMRAP – Reps)
5 Rounds
Overhead Squat 115/80 for 15 sec
Behind Neck Strict Press w/ PVC for 45 sec