CrossFit Jacked – CrossFit
Weightlifting
Clean and Jerk (15 minutes to complete the following)
1 x 3 @ 75%
1 x 3 @80%
1 x 2 @85%
2 x 2 @80% (record these sets)
Metcon
Metcon (Time)
Part Time
20 Minute Cap
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches 50/35
30/21 Cal Row/Erg or 21/15 Cal Bike
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Clean (4 Reps)
-These are to be SQUAT cleans from the floor
-Recommend Load: 135/95lbs
-Max 15 seconds to complete the 4 reps
2) Hang Power Clean w/Bar (Up to the Minute)
-Each rep to be done from the level of the knee
-Recommended Load: 45/35lbs
-Active Recovery – Slow, Continuous Movement (No Stopping)