CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
Weightlifting
Power Clean+Front Sqt+Jerk 1+3+1 (17 Minutes to Work to a Heavy Complex)
Perform 1 power clean, 3 front squat and 1 push jerk
Metcon
Metcon (Time)
Nurse Doom
20 Minute Time Cap
30-20-10
Thrusters 115/75
Toe 2 Bar
HR Push-ups