CrossFit Jacked – CrossFit


Back Squat (5 sets of 5 @ 83% in 20 minutes)

up weight on last set if you feel good. no failed reps.


Metcon (AMRAP – Rounds and Reps)


15 Minute AMRAP

30 Double Unders

10 Power Cleans 155/105

30 Double Unders

10 Lateral Barbell Burpees


Metcon (AMRAP – Reps)

5 Rounds

1) Push Jerk (4 Reps)

-Recommend Load: 115/80lbs

-Max 8 seconds to complete

-scaling option: load

2) Standing Hold in Front Rack (8 Seconds)

-after rep 4, lower back to the front rack and hold

-fight to keep all fingers under the bar and straight/engaged body

3) Push Jerk (4 Reps)

-Max 8 seconds to complete

4) Double PVC Strict Press (Up to the Minute)

-Hold one PVC in each hand (mimicking DB positioning)

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes

Categories: WOD

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