CrossFit Jacked – CrossFit
Snatch Push Press + Overhead Squat (3 sets of (3+2 reps) @ 70% of 1RM Overhead Squat)
From the rack, bar begins on your back. Perform a snatch grip push press followed by an overhead squat.
Complete 3 snatch push press immediately into 2 overhead squats.
20 Minute Time Cap
15 Power Cleans 115/80
27/21 Cal Row or 27/21 Cal Bike
75 Double Unders
Stagger multiple heats 5 minutes apart if short on rowers/bike.
– Choose a weight you can cycle for 20+ reps when fresh
– Should be able to cycle 3-5 reps per sets in the workout today.
ROWING & DOUBLE UNDERS
Moderate rowing pace that allows for bigger sets on the rope
On the rope, looking to complete these in 1-3 sets (25-25-25, 40-35, 75)