Rocket Power

CrossFit Jacked – CrossFit


Shoulder Press (20 minutes to work to a 1RM)

this is a strict press


Metcon (AMRAP – Rounds and Reps)

Rocket Power

12 Minute AMRAP

24 Jumping Lunges

16 Hang Power Cleans 95/65

8 Strict Press 95/65

RX+ 135/95
to perform RX+ you should be able to complete a full set of 8 reps fresh at 135/95


Metcon (AMRAP – Reps)


5 Rounds

1) Burpees (12 Seconds)

-Max Effort – Minimum 5 reps/round

-Scaling option: Burpee Kicback

2) Squat Jumps (48 Seconds)

-Full depth squat jump

-Arms clapping overhead at peak of each jump

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes
Record total # of burpees completed

Categories: WOD

Previous Post:


Next Post: