CrossFit Jacked – CrossFit
Weightlifting
Snatch + Overhead Squat (Complete the following sets in 20 min)
Perform 1 snatch followed by an overhead squat.
3 sec hold in bottom all reps
1 x (1+3) @ 75%
1 x (1+3) @ 80%
1 x (1+3) @ 85%
Athletes perform 1 snatch followed by 3 overhead squats. Pause 3 seconds every time you hit the bottom.
Metcon
Metcon (Time)
Overkill
20 Minute Cap
21-15-9
Power Cleans 115/85
Box Jump Overs 24/20
Front Squats 115/85
Toes to Bar
RX+ 135/95 and 30/24 Box