CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (17 minutes to build to a heavy 2RM Touch N Go)
Begin with 1 set of 3 reps @ 50% 1RM
2 sets of 2 reps @ 60%
1 sets of 2 reps @ 70%
Continue to increase if feeling good
Metcon
100 Double Unders for Time (Time)
Complete 100 Double Unders as quickly as possible.
5 Minute Time Cap then rest 4 minutes from time you finish – if you don’t think you can reach 100 in the 5 minute cap perform the 2 minute AMRAPs
2 Minute AMRAP, Double Unders (AMRAP – Reps)
AMRAP
2 Minutes
Double Unders
rest 1 minute then repeat and record your highest score. looks like this
2 Minute AMRAP
1 Minute Rest
2 Minute AMRAP
Rest 4 Minutes before proceeding to row/run
Metcon
500m Row (Time)
Max Effort 500m Row
choose either a 500m Row or 400m Run, not both – then rest 4 minutes
400m Run (Time)
Max Effort 400m Run
choose either a 500m Row or 400m Run, not both – then rest 4 minutes
Metcon (AMRAP – Reps)
2:30 AMRAP
Max Effort Wall Walks