CrossFit Jacked – CrossFit
Weightlifting
Muscle Snatch (7 minutes to work to a heavy single)
Power Snatch (5 Singles @ 75% in 7 minutes)
Snatch Pull (3 sets of 5 @ 93% in 7 minutes)
Metcon
Fire Storm (Time)
22 Minute Time Cap
30 Hang Power Cleans 135/95
15 Front Squats 135/95
5 HSPU
20 Hang Power Cleans 155/105
10 Front Squats 155/105
10 HSPU
10 Hang Power Cleans 185/125
5 Front Squats 185/125
15 HSPU
Warrior: 115/75, 135/95, 155/105
Athlete: 95/65, 115/75, 135/95
Rookie: 75/55, 95/65, 115/75
this is a repeat from January 22nd