CrossFit Jacked – CrossFit
Weightlifting
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
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
Skill
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