CrossFit Jacked – CrossFit
Weightlifting
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.
https://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/
Metcon
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
Finisher
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