Benchmark Tuesday

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

Finisher

Categories: WOD

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