CrossFit Jacked – CrossFit
Weightlifting
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.
https://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/
base percentage off clean
Metcon
Metcon (Time)
Castaway
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.
Finisher
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