CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Back Squat (20 minutes to perform the following)
3 sets of 3 reps, same weight across
then increase
2 sets of 2 reps, same weight across
Metcon
Metcon (Time)
Junk Bunker
20 MInute Time Cap
15-12-9
Power Snatches 95/65
Box Jumps 24/20
Rest 3 minutes
12-9-6
Power Snatches 95/65
Box Jumps 24/20
Rest 3 minutes
9-6-3
Power Snatches 95/65
Box Jumps 24/20