Air BnB

CrossFit Jacked – CrossFit


Snatch Pull (10 minutes to complete 3 sets of 5 @ 90% of Snatch)

Snatch Grip Deadlift (10 minutes to complete 3 sets of 5 @ 100% Snatch)


Metcon (5 Rounds for reps)

Air BnB

5 Rounds

1 Minute AbMat Sit-ups

1 Minute Cal Row/Bike

1 Minute Air Squats

1 Minute Rest

– Athletes will work for 3 minutes straight before resting for 1 minute

– The score is total reps across the five rounds

– The goal is to keep moving for 3 minutes, which is why these movements are so simple

– With rest built in, we want to work hard and minimize the amount of time spent not moving during out “work” period

– In round 1, establish the target reps you want to try to replicate in rounds 2-5

– For example, your goals might be 25 sit-ups, 15 calories on the bike, and 25 air squats

– Pick goals numbers that you see yourself able to stay consistent on


– Push the rower and find your groove on the sit-ups and squats

– While pushing the rower won’t give you the most bang for our buck in reps, it gives you the most bang for our buck as far as stimulus goes

Categories: WOD

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