CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Push Jerk (Perform the following 8 sets in 20 minutes)
Warm up to 60-65% of 1RM and increase thereafter:
1 x 5 (increase weight)
3 sets of 3 reps (same weight across, then increase)
2 sets of 3 reps (same weight across, then increase)
2 sets of 3 reps (same weight across)
Metcon
Michelle (Time)
20 Minute Time Cap
4 Rounds
15 Power Cleans 95/65
10 Push Jerks 95/65
10 Atomic Situps 45/25