CrossFit Jacked – CrossFit
Squat Clean (Complete the following in 13 minutes)
2 Singles @ 80%
3 Singles @ 85%
Clean Pull (Complete the following in 7 minutes)
2 sets of 3 @ 100% of Clean
2 sets of 2 @ 105% of Clean
On the 4:00 for 5 Rounds
9 Box Jump Overs 24/20
12 Thrusters 115/75
15/12 Cal Row or Bike
*Score is our slowest round of the 5.
RX+ = 30/24 Box Jump Overs and 155/105 Thrusters
Stimulus wise, we are looking to get every set straight on the thrusters. I’d rather see us reduce load, and go straight, than to break up the 12 reps and go “RX”. By completing this set straight, it allows us to push on the bike, which is what makes this workout potent.
**If short on rowers, stagger heats by 4 minutes.