CrossFit Jacked – CrossFit
Weightlifting
Clean + Push Jerk + Split Jerk (Heavy Single then 2 Sets @ 90% of HS)
Perform complex beginning with a squat clean.
10 min to work to a HS. 7 minutes to complete the 2 sets @ 90%. Record heavy single.
Metcon
Metcon (3 Rounds for reps)
Trip Advisor
5 Minute AMRAP
Buy-In: 800m Run
Into Max Rounds
9 Power Cleans 95/65
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 600m Run
Into Max Rounds
6 Power Cleans 135/95
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 400m Run
Into Max Rounds
3 Power Cleans 165/115
21 Double Unders