CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Reps)
Hot Sauce
3 Minute AMRAP
21/15 Calorie Row
21 Lateral Burpees
Max Overhead Squats 75/55
Rest 3 Minutes
3 Minute AMRAP
18/13 Calorie Row
18 Lateral Burpees
Max Overhead Squats 95/65
Rest 3 Minutes
3 Minute AMRAP
15/11 Calorie Row
15 Lateral Burpees
Max Overhead Squats 115/85
Rest 3 Minutes
3 Minute AMRAP
12/9 Calorie Row
12 Lateral Burpees
Max Overhead Squats 135/95
GENERAL
– In these quick intervals, we’re looking to get to the barbell on every round
– In the first two rounds we want roughly 45-60 seconds on the bar
– On the last two rounds we want 60+ seconds on the bar
– We can adjust reps as needed to accomplish that
– The score today is total number of squats completed
– With short 3 minute windows followed by rest, we’re looking to move with a purpose on each interval
– A fast pace on the row and burpees matters more on the first two round, as there will be less time to complete the light overhead squats
– We can slow the pace on the row and burpees a touch in the last two rounds, as the reps decreases and we prioritize moving a heavier barbell efficiently
OVERHEAD SQUATS
Athletes should be able to complete 30, 25, 20, and 15 reps unbroken respectively when fresh
LOGISTICS
Stagger on opposite 3 minute windows if short on machines