CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
Weightlifting
Snatch + Hang Snatch (Complete the following 8 sets in 15 minutes)
Perform 1 power or squat snatch followed by 1 hang power or squat snatch.
3 sets of 2 reps
3 sets of 2 reps (increase weight)
2 sets of 2 reps (increase weight)
1 rep = 1 Snatch + 1 Hang Snatch
therefore complete 2 reps of each to complete a full set
Clean and Jerk (Perform the following 8 sets in 15 minutes.)
2 sets of (2+2) (2 cleans +2 jerks per set)
2 sets of (1+2) – increase weight
1 set of (1+2) – increase weight
3 sets of (1+1)
Metcon
Metcon (AMRAP – Reps)
World Wide Weight
Snatch Ladder
10 Minute AMRAP
10 Power Snatches 115/75
8 Power Snatches 135/95
6 Power Snatches 155/105
4 Power Snatches 175/115
2 Power Snatches 185/125
If completed before the 10 minutes, perform max ring muscle ups (scaled = pull-ups) as bonus reps.
Completing all snatches gives you a score of 30 reps.