CrossFit Jacked – CrossFit
Weightlifting
Push Press (Complete 3 sets of 5 reps @ 75% in 17 min)
same weight across
Metcon
Metcon (Time)
Hot Air
Every 5 Minutes for 5 Rounds
30 Air Squats
20/15 Cal Row or Bike
7 Power Snatches 115/85
– Rounds begin on the 0, 5, 10, 15, 20
– Score is the slowest of the five intervals
– Athletes should have at least 1:30 seconds of rest following each round
POWER SNATCH
Choose a weight you can complete 10+ reps when fresh
Within the workout, looking for small sets or fast singles
*Stagger by 2 minutes if short on rowers