CrossFit Jacked – CrossFit
Warm-up
Front Squat Warmup (No Measure)
Pigeon Stretch (1 Minute each leg)
5 Air Squats – 3 Sec Pause
10 Mountain Climbers
Squat to Stand w/ Reach + Toe Lift
Wrist Mobility
Weightlifting
Clean + 2 Front Squat (Perform the following 9 sets – 15 min)
build to a heavy complex
2 sets of 2 reps (2 cleans + 2 fs, touch-n-go)
2 sets of 2 reps (increase weight, touch-n-go)
2 sets of 1 rep (1 clean + 1 front squat, increase weight)
3 sets of 1 rep (increase weight)
Clean Pull (Perform the following 7 sets – 15 min)
1 set of 3 reps
1 set of 3 reps (increase weight)
2 sets of 3 reps (increase weight)
3 sets of 2 reps (increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Tank
10 Minute AMRAP
10 Overhead Squats 115/75
20 HR Push-ups