CrossFit Jacked – CrossFit
Weightlifting
Overhead Squat (5 sets of 3 @ 65% in 15 minutes)
Halting Snatch Grip Deadlift (3 sets of 3 reps @ 80% of snatch in 10 minutes)
https://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/
Metcon
Hop Scotch (Time)
15 Minute Time Cap
5 Rounds
10 Power Snatches 95/65
10 Box Jump Overs 24/20
RX+: 115/85 and 30/24 Box Jump
WOD last completed on 8/9
Metcon (AMRAP – Reps)
5 Rounds:
12 Seconds Hip Power Snatch
-Recommended Load: 65/45lbs
-max effort; minimum 6 reps/round
-scaling option: load
48 Seconds Strict Muscle Snatch w/PVC
-muscle snatch from standing position (NO dip; ALL arms)
-Active Recovery – Slow, Continuous Movement (No Stopping)
.
*NO Rest Between Reps or Rounds
record total number of hip power snatches