CrossFit Jacked – CrossFit
Weightlifting
Clean and Jerk (20 minutes to work to a 1RM)
Metcon
Metcon (3 Rounds for reps)
Water Break
4 Minute AMRAP
27 Hang Power Cleans 95/65
27 Lateral Burpees
27/21 Cal Row
Rest 4 minutes
then complete
4 Minute AMRAP
21 Hang Power Cleans 115/85
21 Lateral Burpees
21/15 Cal Row
Rest 4 minutes
then complete
4 Minute AMRAP
15 Hang Power Cleans 135/95
15 Lateral Burpees
15/12 Cal Row
RX+ 115/85, 135/95, 155/105
GENERAL
– Fast paced AMRAP 4’s today
– While the weights go up, the reps go down
– Adjust reps/loading to get to the rower on all rounds
HANG POWER CLEAN
– Athletes should be able to complete all barbell work in two sets at all three weights
BURPEES
– No need to stand to full extension here
– Just looking for a two foot lateral takeoff
– Just keep moving at a steady pace here
– Keep breathing to set yourself up for a strong row
ROW
Turn Up the Volume
– In order to get the most out of every pull, we can think about turning the volume up early in the stroke. That is, we want to hear the flywheel rev up towards the beginning of the stroke, not the end. The “rev up” is just the noise we hear when we generate a lot of power. If that happens early in the stroke, we use the whole length of the chain. If that happens towards the end of the stroke, we end up wasting some good length.
– Shoot for powerful strokes over speed
– Adjust your intensity to how much time is left
If there is minimal time on the clock, push hard knowing rest is coming
*Stagger athletes on opposite 4 minute windows if short on rowers