Michelle Celebration!

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

Categories: WOD

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