CrossFit Jacked – CrossFit


Hang Clean (20 minutes to work to a heavy 3 rep)

Warm up to 70% and perform:

1 set of 3 @ 70%

2 sets of 3 @ 80%

continue to increase if feeling good


Metcon (Time)

12 Minute Time Cap

30 Power Snatches 95/65

30 Power Clean and Jerks 95/65

30 Thrusters 95/65
– Choose the weight based off your limiting factor, while will likely either be the power snatches or the thrusters

– Should be something you can complete in 2 sets when fresh on each movement

– Conditioning should be the challenge, not the weight

– Use the same weight for all three movements unless one is exponentially more difficult due to mobility restrictions


Metcon (No Measure)

Extra Work (Optional)

Single Arm DB Press

5 Sets of 10 reps/arm

DB goes from behind forehead to lockout (not from shoulders, to mimc HSPU position, make sure elbows track forward)

Metcon (No Measure)

Extra Work (Optional)

GHD Sit-ups

4 set of 15 reps for speed

1 minute rest between sets – take longer if needed

Categories: WOD

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