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