CrossFit Jacked – CrossFit
Weightlifting
Push Press (10-10-5-5, Increase load each set)
20 minutes to complete. Begin at 60% of 1 Rep Max Push Press.
Metcon
Metcon (Time)
Higher Ground+
20 Minute Time Cap
35 Box Jumps 30/24
then…
10-9-8…3-2-1
Power Snatches 155/105
1-2-3-…8-9-10
Overhead Squats 155/105
then…
35 Box Jumps 30/24
Athlete can choose to perform the “Higher Ground+” version or “Higher Ground”. Not both.
Metcon (Time)
Higher Ground
20 Minute Time Cap
50 Box Jumps 24/20
then…
10-9-8…3-2-1
Power Snatches 135/95
1-2-3-…8-9-10
Overhead Squats 135/95
then…
50 Box Jumps 24/20