CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (13 Minutes to work to a heavy single)
You must not take too much time in-between sets today. This is not a 1RM. It’s a heavy single. Hit something you can confidently achieve with success and you’re done.
If you have time remaining within the 13 minutes you may opt to go for more.
Power Snatch (5 Sets of 3 Reps @ same weight- TNG @ 65% of 1RM)
7 minutes to complete so work fast. Weight is light enough to where you can get this done in plenty of time.
Metcon
Metcon (AMRAP – Rounds and Reps)
Lead Foot
AMRAP 4:
27/21 Calorie Row (guys 27 cal/girls 21 cal)
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
CompTrain Benchmark workout of high intensity bodyweight intervals
Looking to increase our rounds and reps with each AMRAP, as the reps decrease
Adjust reps or movements to roughly accomplish the following:
1st AMRAP: Almost 1 Round
2nd AMRAP: 1 Round
3rd AMRAP: 1+ rounds
We’ll stagger heats today every 4 minutes for 2 heats. If a third heat is needed, it will start at the 6 minute mark.
Metcon (AMRAP – Rounds and Reps)
Lead Foot 2
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
Lead Foot 3
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups