CrossFit Jacked – CrossFit
Weightlifting
Snatch + Snatch Balance + Overhead Squat (1 set @ 70%, 4 sets @ 75% in 18 minutes)
Perform squat snatch leading into rest of complex.
base percentages off Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Front Squats 115/85
7 Lateral Burpees
**Rest 2 Minutes**
RX+ 135/95
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Push Press 115/85
7 Lateral Burpees
RX+ 135/95
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Muscle Snatch (from hip) (10 Seconds) 45/35
2) Overhead Hold (10 Seconds)
3) Muscle Snatch (from hip) w/PVC (40 Seconds)