CrossFit Jacked – CrossFit
Weightlifting
Hang Snatch (5 sets of 2 reps @ 60% of 1RM Snatch)
– 10 minutes to complete
– weight is light so move fast
– we will be maxing out our snatch next week so stick to the percentages
– Hang today starts from below knee – same weight across
– catch in squat if able
Power Clean (5 sets of 3 reps @ 65%)
– 10 minutes to complete
– we are maxing out clean and jerk next week so stick to percentages.
– stay focused and move fast
– weight is light today so stick to touch and go
Metcon (AMRAP – Rounds and Reps)
Smooth Criminal
15 Minute AMRAP
60 Double Unders
30 Wall Balls 20/14
15 Deadlifts 245/165
– Looking to complete at least 3+ rounds today
– Works out to one round every 4-5 minutes
– Goal today is to chip away at these bigger rep schemes, finding a breakup strategy that keeps you moving for 15 minutes
– 1-3 sets on the rope
Choose a break-up strategy you feel comfortable repeating at least 3 times
– Aiming to complete these in 3-5 sets today
Wallballs: 10-10-10, 8-7-6-5-4, or 6-6-6-6-6
Deadlifts: 6-5-4 or 5-5-5, or 3-3-3-3-3