Fight or Flight

CrossFit Jacked – CrossFit


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 (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


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

Categories: WOD

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