CrossFit Jacked – CrossFit
Weightlifting
Muscle Snatch (5 min to complete 4 sets of 3 reps @ 35% Snatch)
Power Snatch (8 minutes to complete 5 sets of 2 @ 70%)
Snatch Balance (10 min to complete 5 sets of 3 @ 65% of Snatch)
Metcon
Front Runner (Time)
15 Minute Time Cap
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: 165/110
FRONT SQUATS
– Challenge yourself to go big, ideally unbroken
– No more than one break on the sets of 8 and 10 within the workout or go less weight
– Fight hard through the big sets of 8 and 10
RUNNING
– Runs are more important at the beginning than at the end
– Choose a pace that allows for large, preferably unbroken sets on the barbell
*WOD last completed May 3rd