CrossFit Jacked – CrossFit
Weightlifting
BTN Snatch Grip Push Press (1 set of 5 @ 70%, 3 sets of 5 @ 75%)
base percentage off snatch. 15 min to complete.
Metcon (AMRAP – Rounds)
Fortitude
Alternating On the Minute x 30
Even Minutes: 15/12 Calorie Row or 200m Run
Odd Minutes: 15 Burpees
**Athletes may only run if class size requires more than 2 heats.**
If running, scale distance to ensure you can make it back within 1 minute.
While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round
ROW
Reset your monitor on the rower every round
Holding 1000/800 calories per hour will get you the prescribed reps done with some time to spare
BURPEE
Let’s make sure to reach full extension at the top of each burpee
You can jump up or step up out of the burpee
SCORE
Your score today will be the lowest rounds of row calories + your lowest round of burpees
For Example:
If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30
If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27