Snack Bar

CrossFit Jacked – CrossFit


Behind The Neck Jerk (5 sets of 3 @ 70%)

15 minutes to complete

Jerk Dip Squat (5 minutes to complete 3 sets of 5 @ 80% of Jerk)

The jerk dip squat is a partial jerk exercise to strengthen the dip position and movement.


Metcon (Time)

Snack Bar

20 Minute Cap

3 Rounds

400 Meter Run

10 Power Cleans 155/105

500/400 Meter Row

10 Push Jerks 155/105
– On the Power Cleans, pick an approach that you see yourself sticking to across all rounds. If you see yourself being faster with quick singles later on, let’s do that from the beginning.

Go a little bit slower on the rower if that means being able to go unbroken on the Jerks

The same goes for the run – find a speed that allows you to attack the Power Cleans


Metcon (AMRAP – Reps)

5 Rounds

Push Press 95/65 (12 seconds)

Behind Neck Strict Press w/ PVC (48 seconds) – Active Recovery – Slow, Continuous Movement

you may vary grip width but be sure to lock out elbows each rep
score is total number of push press completed

Categories: WOD

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