CrossFit Jacked – CrossFit
Weightlifting
Pull-Up Progressions (No Measure)
Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)
Intermediate: Chin-Ups 5 Sets of 5 Reps
Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.
Weighted Pull-ups (Complete 4 sets of 6 reps – same weight across)
Metcon
Metcon (Time)
Up and Down
20 Minute Time Cap
3 Rounds
30 Wall Balls 20/14
10 Hang Power Cleans 115/75
10 Push Press 115/75