CrossFit Jacked – CrossFit
Weightlifting
Hang Power Snatch (Build to a heavy 3 rep in 20 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
30 AbMat Sit-ups
20 Wall Balls 20/14
100m Farmers Carry 50/35
– Over the 20 minutes, athletes can expect to complete 4+ rounds
– Choose a wallball weight that you can complete in 1-3 sets within the workout
-FARMERS CARRY
– With the AbMat sit-ups to follow, let’s aim for big chunks on the farmers carry
– It’s worth fighting through the grip and should fatigue a little longer, as we get an upper body break with the sit-ups
– If you have to break, take one short break just beyond halfway
ABMAT SIT-UPS
– The AbMat sit-ups are the least important of the three movements today
– Keep moving, breathe, and relax the shoulders
– Think of this as the reloading station that enables you to push the wallballs and carries more