CrossFit Jacked – CrossFit
Weightlifting
Weighted Pull-ups (4 sets of 6 reps – same weight across)
15 minutes to complete
Pull-Up Progressions (No Measure)
Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)
Intermediate: Chin-Ups 5 Sets of 5 Reps
Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.
Floor Press (15 minutes to build to a heavy 1 rep)
Metcon
Metcon (AMRAP – Rounds)
Momma So Strict
12 Minute EMOM
4 Strict Press 95/65
5 Burpees
RX+ 135/95 and Lateral Burpees