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 and Jerk (12 minutes to complete the folliowing:)
Warm up to at least 75% of 1RM and then complete
2 sets of 2 reps (same weight across), then increase
2 sets of 1 reps (same weight across)
Front Squat (12 minutes to perform the following:)
Warm up to at least 75% of 1RM and then complete
3 sets of 2 reps (same weight across), then increase
3 sets of 2 reps (same weight across)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
35 lb thrusters for females – 15 minute time cap