CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (2 sets of 3 @ 65%, 3 sets of 3 @ 70%)
may drop bar between reps. 15 minutes to complete.
Snatch High Pull (2 sets of 3 @ 70%, 1 set of 3 reps @ 75%)
The snatch high-pull is identical to the snatch pull with the exception of a continued upward pull of the bar with the arms following the extension of the body.
https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/
5 minutes to complete
Metcon
Metcon (Time)
Happy Hour
20 Minute Cap
3 Rounds
12 Power Cleans 135/95
12 Chest to Bar Pull-ups
12 Push Jerks 135/95
12 Toes to Bar
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Hand Release Push Up (20 Seconds)
-Scaling option: Hand Release Push Up from Knees
2) Plank Hold (20 Seconds)
-This is to be performed at the top of the push up position on hands; elbows locked
-Maintain hollow body position in plank
3) Floor Press w/PVC (20 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
-Turn over on back and press PVC up towards sky.
*No rest between reps or rounds
*Total Time: 5 minutes