CrossFit Jacked – CrossFit
Weightlifting
Snatch Pull + Hang Snatch (Complete 10 Sets in 17 minutes.)
Perform 1 Snatch Pull followed by 1 Hang Snatch. Hang Snatch may be caught in power or squat position.
Increase load each set
Metcon
Metcon (Time)
Direct Hit
20 Minute Time Cap
Buy In: Cal Row 60/42 or Assault Bike 40/30
then…
30-20-10
Alt DB Snatch 50/35
Push Press 115/85
Barbell Rollouts
RX+ Push Press 135/95
Metcon (Time)
Direct Hit (Athlete)
20 Minute Time Cap
Buy In: Cal Row 60/42
then…
30-20-10
Alt KB Snatch 35/26
Push Press 95/65
Barbell Rollouts