CrossFit Jacked – CrossFit
Weightlifting
Squat Clean (Complete the following sets in 13 minutes)
2 sets of 3 reps @ 75%
3 sets of 2 reps @ 75%
* you may drop bar between reps
Clean Pull (5 sets of 3 reps @ 95% across – 10 min to complete)
Metcon
Metcon (AMRAP – Reps)
Strict Nicole
20 Minute AMRAP
400m Run
Max Strict Pull-ups
– Strict variation on a CrossFit Benchmark Workout
– Looking for athletes to get 6-7 shots at strict pull-ups today
– Score is total strict pull-ups
STRICT PULL-UPS
– Choose a variation you can get at least 6-7 reps with each round (35-50 Total)
– Consider an unbroken set one where you can hold on while maintaining quality of movement
– Scale using bands, ring rows, Australian pull-ups., toe-assist.
– If unable to run, row 500m or 28/20 bike