CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (20 minutes to work to a heavy single)
Metcon
Metcon (4 Rounds for reps)
Nail Biter
4 Rounds
1 Minute Toes to Bar
1 Minute Power Snatches 95/65
1 Minute Thrusters 95/65
1 Minute Cal Row/Bike
Rest 2 minutes between rounds
– 4 minutes on, 2minutes off for 4 rounds
– stagger by 2 minutes if short on rowers
**We’re looking for consistency. Not just in round totals, but in movement totals. Let’s aim to be so precise with our reps that we stay within 5 reps each movement. Better to err slightly on the lower side on average and hold it, then to go slightly too far and fall off.