Water Break

CrossFit Jacked – CrossFit


Clean and Jerk (20 minutes to work to a 1RM)


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

– 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


– Athletes should be able to complete all barbell work in two sets at all three weights


– 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


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

Categories: WOD

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