Monday: Jackie!

Monday: Jackie!

It’s Monday…the week ends with our High Voltage Bring A Friend Days + Bring a Pound of Food = Awesome event this Thursday Friday Saturday & Sunday….

But we’re starting the week off with a BANG!

It’s ‘Jackie’ time…when I first started CrossFit I hated this workout.

Now it’s one of my very favorite benchmarks.

But don’t take it from me…take it from the guy with the fastest ‘Jackie’ ever…Jason Khalipa – 5:04…insane!

Let’s light UP that PR board today.

~Tim

A. Overhead Squat

Int/Adv: Find 1RM in 12 Minutes.

Beg: Find 5RM in 12 Minutes

B. “Jackie”

1000m Row

50x Thrusters

30x Pull Ups

(adv: upscale to CtB Pull Ups)

Skill; Overhead Squat

Beg: Find a 5RM Overhead Squat

Int/Adv: Find a 1RM Overhead Squat

WOD: “Jackie”

1000m Row

50x Thrusters

30x Pull Ups

A. Build up to a 5RM Overhead Squat

B. “Jackie”

1000m Row

50x Thrusters (45/33)

30x Pull Ups or Jumping Pull Ups