CrossFit Jacked – CrossFit
Weightlifting
Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean (20 minutes to complete)
Work to a heavy complex.
Metcon
Metcon (Time)
Nowhere Fast
15 Minute Time Cap
50 Power Cleans 155/105
On the Minute: 5 Toes to Bar
RX+ 185/125 and 2 Bar Muscle Ups in place of T2B
– Workout begins with toes 2 bar
– Prioritize fast transitions to and from the barbell to give yourself time to accumulate reps
– We’ll probably have about 40-45 seconds of work on the barbell each round
– Try to get the toes to bar unbroken every round
It’s a fairly small number and going unbroken gives you more time on the bar
POWER CLEANS
Go one or two big set at the beginning to get a big chunk out of the way, followed by single reps to finish it out or…
Go singles from the very beginning and find a steady pace to hold throughout