Joker

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

Categories: WOD

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