CrossFit Jacked – CrossFit
Weightlifting
Hang Snatch (5 sets of 3 @ 70% in 15 minutes)
up weight on last 2 sets if you feel good. catch in squat. base percentage off Snatch. record heaviest set.
Halting Snatch Grip Deadlift (3 sets of 3 @ 85% of Snatch in 5 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
Fight or Flight
20 Minute AMRAP
20 Wallballs 20/14
20 Hang Power Snatches 95/65
20 Box Jumps 24/20
20 Front Squats 95/65
20/15 Cal Row/Erg or 14/10 Bike
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Front Squat 115/80(15 Seconds)
-Fight to keep all fingers under bar through all time in front rack
2) Front Squat Bottom Hold 115/80 (5 Seconds)
-After last rep of front squats, squat back down and pause in lowest squat position
3) Front Rack Hold 115/80 (15 Seconds)
-This hold is to be completed in standing position after the bottom hold
4) Behind Neck Strict Press w/Bar 45/35 (25 Seconds)
-YES, this is a press mixed with squats; the press from behind neck is meant to “clear” the front rack position