CrossFit Jacked – CrossFit


Hang Clean (15 min to complete 2 sets of 3 @ 65% and 3×3 @ 70%)

catch in squat – base percentage off squat clean

Halting Clean Deadlift (1 set of 3 @80%, 2 sets of 3 @ 85% in 10 minutes)

Perform a clean deadlift to upper thigh or hip, keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor.
base percentage off clean


Metcon (Time)


15 Minute Cap

100 Air Squats

50/35 Calorie Ski Erg or Bike or Row

25 Hang Power Snatches 115/85
Thank you Al for bringing in the ski erg!

First come, first serve on the erg.

Stagger heats by 4 minutes if short on equipment.


Metcon (AMRAP – Reps)

5 Rounds

1) Hang Power Snatch (15 Seconds)

-Recommend Load: 95/65lbs

2) Overhead Hold (10 Seconds)

-After the final power snatch of the 15 seconds, hold overhead in standing position

3) Overhead Squat w/Bar (35 Seconds)

-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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