CrossFit Jacked – CrossFit
Weightlifting
Snatch + Hang Snatch (17 minutes to complete 2 sets of 2 reps)
Perform 1 power or squat snatch followed by 1 hang power or squat snatch.
Complete 1 snatch followed by 1 hang snatch then another snatch followed by a final hang snatch. Total of 4 reps unbroken. This equals 1 set.
Snatch Pull (2 sets of 3 reps @ 100% of 1RM Snatch)
12 minutes to complete
Metcon
Metcon (AMRAP – Rounds and Reps)
Candy Crushed
10 Minute AMRAP
8 Toes 2 Bar
8 Deadlift 225/155
8 Overhead Plate Lunges 45/25