CrossFit Jacked – CrossFit
Weightlifting
Power Snatch + OHS + Squat Snatch (Work to a heavy complex.)
Go right from the power snatch into the overhead squat. You can drop the barbell from overhead before performing the final squat snatch.
Metcon
Metcon (Time)
Rocket Power
15 Minute Time Cap
21 Lateral Burpees
21 Power Snatches 115/85
15 Lateral Burpees
15 Overhead Squats 115/85
9 Lateral Burpees
9 Squat Snatches 115/85
– Chip away at the snatches in singles
– Singles are consistent and help you move well at a moderate load
– Break the overhead squats into 1-3 sets
– Move through the burpees with more of a purpose knowing that you have a short rest between each single snatch repetition