CrossFit Jacked – CrossFit
Weightlifting
Front Squat (20 minutes to work to a heavy single)
Metcon
Bartender (AMRAP – Rounds and Reps)
10 Minute AMRAP
12 Deadlifts 115/85
9 Overhead Squats 115/85
6 Hang Power Snatches 115/85
* For athletes unable to go overhead, sub hang power cleans for snatches and front squats for OHS.
DEADLIFTS
– Although light, the deadlifts are the easiest to break since it’s quick to pick up
– This is where we can catch our breaths a little bit
– Break these in 2-3 sets
2 sets: 7-5
3 Sets: 4-4-4
OVERHEAD SQUATS
– This is the hardest movement to break, as breaking leads to us doing extra snatches
– Try to hold on for 1-2 sets here
1 Set: 9
2 Sets: 5-4
HANG POWER SNATCHES
– This is the second easiest station to break up
– Think 1-2 sets here
1 Set: 6
2 Sets: 3-3
Bartender + (Time)
15 Minute Time Cap
5 Rounds
12 Deadlifts 155/105
9 Overhead Squats 155/105
6 Hang Power Snatches 155/105
WOD last completed 6/21/19