CrossFit Jacked – CrossFit
Weightlifting
Back Squat (5 sets of 2 @ 50% in 9 minutes)
Power Snatch (5 sets of 2 @ 60% in 8 minutes)
Metcon
Metcon (Time)
Duress
15 Minute Cap
30 Power Snatches 75/55
50 Push Press 75/55
30 Power Snatches 75/55
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Russian Twists w/Plate (12 Seconds)
-Recommended Load: 25/15lbs
2) Side Plank Raise (alt side every minute)
-On hand or elbow
-Sink as low as possible and push hips as high as possible to complete each rep
-Feet can be separated for some additional stability if needed