Announcements
There is no benchmark workout today as we repeated Murph yesterday.
CrossFit Jacked – CrossFit
Weightlifting
Hang Snatch (Complete the following sets in 12 minutes)
3 sets of 2 reps @ 65% of 1RM Snatch
2 sets of 2 reps @ 70% of 1RM Snatch
*you may drop bar between reps
* hang must start below knee
Power Snatch (5 sets of 2 reps @ 70% across in 10 minutes)
Metcon
Joker (Time)
12 Minute Time Cap
1-2-3-4-5-6-7-8-9-10
Toes 2 Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
– Choose a deadlift weight and toes to bar variation you would only break with once on the larger sets (10-6)
– Some sets to consider cutting in half are the rounds of 10 through 6
– A quick planned break can help tremendously on these sets
– Think short sets, short breaks
– Take advantage of the small reps in rounds 1 to 5, trying to hold on there