CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (20 minutes to build to a heavy 2 rep)
1 set of 2 @ 60%
1 set of 2 @ 70%
1 set of 2 @ 75%
continue to increase if feeling good
Metcon
Metcon (AMRAP – Reps)
Bad Blood
5 Rounds
1 Minute Wall Balls 20/14
1 Minute Push Press 95/65
1 Minute 15 Meter/50 ft Shuttle Run
1 Minute Rest
– Fight Gone Bad Style Workout
– 3 Minutes On, 1 Minute Rest
– Score is total reps across the 5 rds
*Wall Balls and Push Press – 30+ reps when fresh on the barbell and ball
* 1 Rep For Every 15 Meters (50 ft)Ran