CrossFit Jacked – CrossFit
Weightlifting
Clean + Push Jerk + Split Jerk (1 @ 70%, 3 sets @ 75% in 17 minutes)
Perform complex beginning with a squat clean.
Base percentage off clean and jerk.
Metcon
Metcon (AMRAP – Rounds and Reps)
The Undertaker
13 Minute AMRAP
Buy In: 1200m Row/Erg or 60/45 Bike
directly into…
5 Deadlifts 185/125
15 Abmat Sit-ups
25 Double Unders
RX+ Deadlifts 245/165
stagger heats by 5 min if short on equipment
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Grip Rubber Plates 35/25 (20 sec)
2) Grip Rubber Plates 25/15 (15 sec)
3) Grip Rubber Plates 15/10 (25 sec)
hold a plate in each hand. score is seconds you are able to hold 35/25 plate.
i.e, hold 20 seconds for 5 rounds and your total score will be 100.