Happy Birthday Jeston!

CrossFit Jacked – CrossFit

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CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)


Power Clean (20 minutes to work to a 1 rep max.)


Jeston (AMRAP – Reps)

With a continuously running clock complete 2 C&J + 1 Bar Muscle Up every minute.

From 0:00-5:00 use 115/75

From 5:00-10:00 use 135/95 lb.

From 10:00-15:00 use 155/105 lb.

From 15:00-20:00 use 175/115 lb.

From 20:00-25:00 use 195/135 lb.

From 25:00-30:00 use 225/155 lb.

From 30:00-35:00 use 245/165 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able. Post total number of reps completed.

Scaled version is 2 C&J + 2 Pullups. Scale weight as needed. Start low enough where you can at least make it to the end of 10 minutes.

Categories: WOD

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