CrossFit Jacked – CrossFit
Weightlifting
Clean and Jerk (3 reps @ 70%, 3 sets of 3 @ 75% in 18 min)
Clean Pull (Complete the following 4 sets in 7 min)
80% x 5
85% x 4
90% x 3
95% x 3
*base percentages off heaviest clean
Metcon
Metcon (AMRAP – Rounds and Reps)
Paypal
10 Minute AMRAP
10 Strict Pull-ups
12 Single Arm DB Push Press 50/35
14 Back Squats (from rack)
Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
then Max Reps: 225/155
If you make it through 3 rounds, you’ll then move to max effort back squats at the final weight of 225/155.
Your score will then be 3 rounds + however many max effort Back Squats performed in reps. i, e. You hit 10 back squats at 225/155 then your score is 3+10.
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Hanging Tuck Up (10 Seconds)
-Try and maintain strict action. Minimize swing/kip.
2) Hanging Knee to Chest Hold (10 Seconds)
-Hold knees as deep into chest as possible
3) Knee to Chest (Supine) (30 Seconds)
-Shoulders on floor; knees deep into chest each rep and extend out to hollow on each rep. Work to keep feet off the ground throughout if possible.