CrossFit Jacked – CrossFit
Weightlifting
1 Squat Snatch + 2 Overhead Squat EMOM (Base percentage off squat snatch)
Use 75% of 1RM Snatch – 8 Minute EMOM – 5 Minutes to Warm-up to 75%. Increase by 5 lbs if successful for all 8 attempts last time performed.
If athlete is unable to squat snatch, perform 1 power snatch followed by 3 overhead squats.
Metcon
Up and Down (Time)
20 Minute Time Cap
3 Rounds
30 Wall Balls 20/14
10 Hang Power Cleans 115/75
10 Push Press 115/75
WOD last completed on March 26th