CrossFit Jacked – CrossFit
Weightlifting
Snatch (3 sets of 3 @ 75%, 2 sets of 2 @ 80%)
15 min to complete
Snatch High Pull (1 set of 3 reps @ 70%, 2 sets of 3 @ 75%)
The snatch high-pull is identical to the snatch pull with the exception of a continued upward pull of the bar with the arms following the extension of the body.
https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/
base percentage off snatch. 5 mintues to complete.
Metcon
Metcon (AMRAP – Rounds and Reps)
Punching Bag
5 Rounds
3 Minute AMRAP
10 Power Cleans 115/85
20 Double Unders
10 Barbell Reverse Lunges 115/85
20 Double Unders
Rest 1 Minute Between Rounds
Record lowest score of the 5 rounds
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Power Clean & Push Jerk 135/95 (20 Seconds)
2) Sumo Deadlift High Pull w/PVC (40 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes