CrossFit Jacked – CrossFit
Shoulder Warmup (No Measure)
PVC Pass Throughs
Around the Worlds
Snatch Grip Push Press
50 Strict Pull-ups (Time)
Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.
If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.
You may also scale with ring rows.
Metcon (No Measure)
1) With one leg forward, squat down on one leg and lower yourself onto a box. The higher the box the easier. Move onto the next progression once you can use box that puts you below parallel.
The next assistance progression is holding onto a band or post while doing a full range of motion pistol.
Use the band or post for balance and to pull yourself up. As that becomes easier stop using the band or post on the way down and only use it to help on the way up as minimally as you are able.
Metcon (AMRAP – Reps)
2 Minute AMRAP
Metcon (AMRAP – Rounds and Reps)
One Leg Rabbit
8 Minute AMRAP