CrossFit Jacked – CrossFit
Weightlifting
Back Squat (5 sets of 5 @ 83% in 20 minutes)
up weight on last set if you feel good. no failed reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
Zoolander
15 Minute AMRAP
30 Double Unders
10 Power Cleans 155/105
30 Double Unders
10 Lateral Barbell Burpees
Finisher
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