WIN-Durance Wednesday

CrossFit Jacked – CrossFit


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)


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


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


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


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

Categories: WOD

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