CrossFit Jacked – CrossFit
Weightlifting
Back Squat (25 minutes to complete 8 sets of 3 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Power Move
10 Minute AMRAP
6 Power Snatches 95/65
9 Overhead Squats 95/65
12 Box Jumps 24/20
– Looking to complete around 4+ rounds in “Power Move”, which works out to a round at least every 2:30
– This should be a lighter weight that you can complete all 9 reps unbroken on every round
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Overhead Squat (3 reps)
-recommended load: 95/65lbs
-can use snatch or jerk grip
-max 8 seconds to get through the 3 reps
-scaling option: load
2) Overhead Squat Pause in Bottom Position (5 seconds)
-after standing up with the 3rd rep, squat back down and pause
3) Overhead Squat (3 reps)
-standing up from the 5 second pause will be rep 1 of 3
-max 8 seconds to get through the 3 reps
4) Overhead Squat w/PVC (Up to the minute)
-try to use slightly more narrow grip than you used for the weighted overhead squats
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes