CrossFit Jacked – CrossFit
Weightlifting
Shoulder Press (20 minutes to work to a 1RM)
this is a strict press
Metcon
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
Finisher
Metcon (AMRAP – Reps)
OPTIONAL
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