CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (1×3 @ 65%, 2×3 @ 70%, 1×3 @ 75%)
13 minutes to complete
Snatch High Pull (3 sets of 5 @ 75% of Snatch in 7 minutes)
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/
Metcon
Marston (AMRAP – Rounds and Reps)
20 Minute AMRAP
1 Deadlift 315/205
10 Toes to Bar
15 Lateral Barbell Burpees
WORKOUT BACKGROUND
Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
STIMULUS
– The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round
– This should be a weight that is a little scary and pretty challenging, but one that allows you to move well without failing any reps
– The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
– You can step or jump out of the burpee, but must takeoff and land with both feet over the bar