CrossFit Jacked – CrossFit


3-Position Power Clean (Build to heavy 3-position power clean)

The 3-Positions we’ll work from are: The Pockets, Above the Knee, Floor
As the weight gets heavier, ensure you’re not going below the pockets on the first rep.

The first rep is always the most difficult, so the weight tends to sneak down towards the knee to help get a little more power behind the clean


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

60 Double Unders

30/24 Cal Row or Bike

15 Power Cleans 115/85
stagger heats by 3 minutes if short on rowers

Choose paces and break-up strategies that you see yourself maintaining past the 10 minute mark of the workout

With most scores likely hovering around the 3 to 3+ rounds, we’re looking at 4-5 minute rounds

Categories: WOD

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