June 2018 Benchmark

CrossFit Jacked – CrossFit

View Public Whiteboard

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Front Squat (15 Minutes to Perform the Following)

3 Sets of 3 Reps @ 75% of 1 RM

then increase load and perform another

3 sets of 3 reps at heaviest possible

Metcon

Spartacus (Time)

20 Minute Time Cap

5 Rounds

10 Power Cleans 135/95

15 Wall Balls 20/14