CrossFit Jacked – CrossFit
Weightlifting
Thruster (17 minutes to build to a heavy 10 rep)
– There is no re-bend of the legs at the finish of the movement
– When going for a 10-Rep, it may be helpful to only take 2-3 attempts at the 10 reps
– As you warm-up at lighter weights, work between 5-6 reps as to not fatigue too much
Metcon
Metcon (Time)
Sucker Punch
15 Minute Cap
21-18-15-12-9
American Kettlebell Swing 53/35
Thrusters 95/65
– With 150 reps, all finishing overhead, it will be helpful to have a break-up strategy established early
– As the saying goes, “break because you planned to, not because you have to”
– There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
– Let’s start smart on the 2 big sets and finish strong on the 3 smaller sets
– Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
– Once you get to the sets of 15-12-9, see if you can complete those unbroken or with 1 quick break