Body Slam

CrossFit Jacked – CrossFit


Hang Snatch (Complete 5 sets in 12 minutes)

2 sets of 3 @ 65%

3 sets of 3 @ 70%

(catch in squat)

Halting Snatch Grip Deadlift (Complete 5 sets in 8 minutes)

3 reps @ 80%

2 sets of 3 @ 85%

*base percentages off snatch


Metcon (Weight)

Body Slam

On the 4:00 x 5 Rounds

25 AbMat Sit-ups

20 Slam Balls 20/15

5 Push Press

*Build in weight on the push press
* We’ll build to a heavy set of 5 push press over the course of these 5 intervals

* The AbMat Sit-ups and Slam Balls do not count towards your score, they are simply the “buy-in” to the barbell on each round

* Rounds begin every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

* There is no time component to your score – the round intervals are just there to help you dictate rest

For Example: If you finish the first round at 2:00, you’ll have until the 4:00 to rest and change out weights before beginning the next round

* Your score is the heaviest weight lifted on the 5 sets of Push Press

* The barbell will start from the floor, so the push press weights should be loads that you can also clean

* The 5 reps are meant to be completed unbroken

* You can aim to start around 55-60% of your 1RM Push Press and steadily build over the 5 sets

* It will be helpful to plan out your potential weights beforehand, which allows you to have the necessary plates on the floor to change out weights quickly


Metcon (AMRAP – Reps)

5 Rounds

1) Hang Power Clean (12 Seconds)

-Recommend Load: 115/80lbs

-Max Effort – Minimum 6 reps/round

-scaling option: load

2) Muscle Clean from Hip w/Bar (48 Seconds)

-to be performed strict from standing position (NOT lowering down the leg or bending the knees any)

-Recommended Load: 45/35lbs

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes

Categories: WOD

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