Dirty Dozen

CrossFit Jacked – CrossFit

Weightlifting

Snatch (Work to a heavy 3 rep in 17 min)

Begin with:

1 set of 4 @ 50%

1 set of 3 @ 60%

1 set of 3 @ 65%

continue to increase as able

You may drop bar between reps. Catch in squat if able.

Snatch Pull (3 sets of 2 reps @ 90% of Snatch)

5 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

Dirty Dozen

12 Minute AMRAP

200m Run

12 Hang Power Cleans 115/85

12 Box Jumps 24/20

Categories: WOD

Previous Post:

«

Next Post:

»