CrossFit Jacked – CrossFit
Weightlifting
Snatch Complex EMOM (1 Complex Every Minute for 10 Minutes)
Power Snatch+Hang Squat Snatch+Overhead Squat
5 minutes to warm up to working weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Paw Patrol
15 Minute AMRAP
60 Double Unders
20 Toes to Bar
10 Power Snatches 115/75
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Dumbbell Power Snatch Right Arm (5 Reps) 50/35
-Max 10 seconds to complete
2) Overhead Dumbbell Hold Right Arm (10 Seconds)
-at the top of rep 5 of the Dumbbell Snatch
3) Dumbbell Power Snatch Left Arm (5 Reps)
-Max 10 seconds to complete
4) Overhead Dumbbell Hold Left Arm (10 Seconds)
-at the top of rep 5 of the Dumbbell Snatch
Rest 20 sec
(max score of 50)