CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Hang Snatch (5 sets of 2 reps)
3 sets of 2 at 75% of 1RM Snatch
2 sets of 2 at 80% of 1RM Snatch
Record loads in comments.
13 minutes to complete.
Heaving Snatch Balance (4 sets of 2 Reps at 90% of 1RM Snatch)
10 minutes to complete
Metcon
Metcon (AMRAP – Rounds and Reps)
17 Minute AMRAP
30 Jumping Lunges
20 Thrusters 95/65
50 Double Unders
20 Handstand Pushups
30 Hang Power Snatches 95/65