CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Clean (Perform the following 6 sets in 15 minutes)
Beginning at 60-65% of 1RM:
2 sets of 2 reps (same across then increase weight)
4 Singles (same weight across)
this is a squat clean. you may drop bar between reps.
Clean Pull (Perform the following 6 sets in 13 minutes)
3 sets of 3 reps (same weight across then increase)
3 sets of 3 reps
Metcon
Metcon (AMRAP – Reps)
House Divided
7 Minute AMRAP
3-6-9-12-15-……
Hang Power Clean & Jerk 115/75
Lateral Burpees