CrossFit Jacked – CrossFit
Weightlifting
Hang Power Snatch + Drop Snatch (5 sets of (3 + 1) @ 65% of snatch in 10 minutes)
Drop Snatch
https://www.catalystathletics.com/exercise/312/Drop-Snatch/
3 sec hold in bottom
Perform 3 hang power snatches followed by 1 drop snatch for 5 sets. same weight across.
Heaving Snatch Balance (5 sets of 3 @ 70% of snatch in 10 min)
https://www.catalystathletics.com/exercise/82/Heaving-Snatch-Balance/
Metcon
Crazy Stairs (Time)
20 Minute Time Cap
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches 115/85
– 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
– If short on rowers, stagger heats by 4 minutes
RX+ 5 Rounds of Mary in place of 10 x Cindy. Snatches @ 135/95
1 Round of “”Mary”” is: 5 Handstand Push-ups, 10 Alternating Pistols, and 15 Pull-ups
WOD last completed Sep 16.
POWER SNATCHES
– Choose a barbell weight that you could cycle for 10+ reps when fresh
– Within the workout, these will likely be completed in small sets or quick singles