CrossFit Jacked – CrossFit
Weightlifting
Pull-Up Progressions (No Measure)
Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)
Intermediate: Chin-Ups 5 Sets of 5 Reps
Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.
Weighted Pull-ups (17 minutes to work to a heavy 1 rep)
Metcon
Metcon (Time)
Real Contender
20 Minute Time Cap
10 Power Clean & Jerks 135/95
50 Double Unders
8 Power Clean & Jerks 135/95
40 Double Unders
6 Power Clean & Jerks 135/95
30 Double Unders
4 Power Clean & Jerks 135/95
20 Double Unders
2 Power Clean & Jerks 135/95
10 Double Unders
RX+: 165/115