Return of the Jack (ie)


Rob B taking it easy?

Yep, you likely knew it was coming sometime soon with the rowers back in stock! Jackie, the classic crossfit wod (and Vic City leaderboard workout) is on tap for Wed-Thurs.

Simple in construction, elegant in its destruction, Jackie is a great test of aerobic power and muscular endurance.

Scale as needed so that you can maintain a pretty consistent pace throughout the full workout.

Have fun!

Cam

TRAINING WED THURS

WARM UP: 5 min Cindy

SKILL: DEADLIFT + HANG CLEAN + JERK

8 X 1 E90S

You can ramp up a bit as you go. This is not meant to be a max by any means, but to get some more practice reps in of the clean and jerk.

WOD: Jackie

rx: 1000m row, 50 thrusters (45lb), 30 pullups

Scaling options:

FG2: 750m row, 30 thrusters, 30 jumping pullups or 15 regular

FG1: Scale as neeeded

CP: 55/75, ctb pullups