CrossFit Jacked – CrossFit
Weightlifting
Snatch + Snatch Balance + Overhead Squat (Complete the following sets in 20 minutes)
Perform squat snatch leading into rest of complex.
1 complex at 70% of snatch
1 @ 75%
3 complexes @ 80%
Metcon
Metcon (5 Rounds for reps)
5 Rounds
1 Minute Wallballs 20/14
1 Minute Alternating Dumbbell Power Snatch 50/35
1 Minute Row/Bike/Erg
1 Minute Rest
For multiple heats have 2nd heat begin with machine.
Keep your highest scored round and lowest scored round within about 5 reps of each other
Score is total reps accumulated over the 5 rounds.