CrossFit Jacked – CrossFit
Weightlifting
Snatch + Overhead Squat (1 set of (3+1) @ 70%, 3 sets of (3+1) @ 75%)
Perform 1 snatch followed by an overhead squat.
3 sec hold in bottom all reps – base percentages off squat snatch – 15 min to complete
Snatch Pull (Complete the following 4 sets in 7 minutes)
80% x 5
85% x 4
90% x 3
95% x 3
(base percentages off snatch)
Metcon
Metcon (Time)
Foot Locker
20 Minute Cap
5 Rounds
9 Toes to Bar
15 Wallballs 20/14
Directly Into…
5 Rounds
9 Power Snatches 75/55
15 Overhead Squats 75/55