Lead Foot

CrossFit Jacked – CrossFit


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 (AMRAP – Rounds and Reps)

Lead Foot


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


21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

Lead Foot 3


15/9 Calorie Row

15 Burpees

15 Pull-ups

Categories: WOD

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