CrossFit Jacked – CrossFit
Warm-up
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)
Weightlifting
Power Clean (20 minutes to work to a 1 rep max.)
Metcon
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.