CrossFit Jacked – CrossFit
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
Hang Clean & Jerk (Perform the following 8 sets)
Clean may be performed as either power or squat. Jerk may be either push or split.
2 x (2 + 2) (same weight across) 2 cleans + 2 jerks, 2 sets
1 x (1 + 2) (same weight across) 1 clean + 2 jerks, 1 set
2 x (1 + 2) (same weight across) 1 clean + 2 jerks, 2 sets
3 x (1 + 1) (same weight across), 3 sets
*increase weight after each cluster
Metcon
Spartacus (Time)
20 Minute Time Cap
5 Rounds
10 Power Cleans 135/95
15 Wall Balls 20/14