Happy Hour

CrossFit Jacked – CrossFit


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.

5 minutes to complete


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


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

Categories: WOD

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