CrossFit Jacked – CrossFit
Weightlifting
Paused Back Squat (Complete 5 sets of 4 reps @ 70% of 1RM Back Squat)
Hold 3 Second Pause at the Bottom.
Metcon
Metcon (Time)
Jelly Belly
20 Minute Time Cap
50-40-30-20-10: AbMat Sit-Ups
25/18-20/14-15/10-10/7-5/3: Calorie Row or Bike
10-8-6-4-2: Front Squats 165/115
FRONT SQUATS
– Choose a weight you could complete 10+ reps unbroken when fresh
– Should be able to complete the sets of 10 and 8 within 2 sets during the workout
GENERAL
– Very front loaded workout
– 153 Reps in First 2 Rounds
– 102 Reps in Last 3 Rounds
– Pace the first 2 to allow you to thrive in the last 3
*Stagger by 2 minutes if short on rowers.