CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
Weightlifting
Clean Pull + Hang Clean (15 Minutes to complete the following)
Hang Clean may be performed from the power or squat position.
Beginning at 65% of Hang Clean, perform the following:
2 x (2+2) 2 sets of 2 reps each then increase to
2 x (2+1) 2 sets of 2 pulls then 1 hang clean then increase
3 x (1+1)
Back Squat (15 Minutes to perform the following sets)
Warm up to 85% of 1RM then perform
1 set of 3 reps then increase to
2 sets of 2 reps at heaviest weight possible
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
5 Deadlifts 225/155
10 Pull-ups
15 American KB Swings 53/35