CrossFit Jacked – CrossFit
Weightlifting
Overhead Squat (20 minutes to work to a 3RM)
Warm up to 50% and perform
5 reps @ 50% of 1RM
5 reps @ 60% of 1RM
4 reps @ 65% of 1RM
3 reps @ 70% of 1RM
continue to increase 3 rep if feeling good
Metcon
Metcon (Time)
Old Town Road
20 Minute Time Cap
6 Rounds
15/12 Cal Row or Assault Bike
14 Alt DB Snatches 50/35
9 Strict Toes 2 Bar
STRICT TOES TO BAR
– Looking to complete these between 1-3 sets
– Focus here is on quality of movement over speed
Bigger classes will stagger heats by 2 minutes.