CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Power Snatch (Perform the following 11 sets – 20 min to complete)
3 sets of 3 reps
3 sets of 2 reps (increase weight)
2 sets of 2 reps (increase weight)
3 sets of 2 reps
*you may drop bar between reps
Metcon
Metcon (Time)
Soda Crush
20 Minute Time Cap
30 Cal Row
30 Box Jumps 24/20
15 Right Arm KB Snatches 53/35
30 Sumo Deadlift High Pulls 95/65
15 Left Arm KB Snatches 53/35
30 Front Rack Lunges 95/65
30 Push Press 95/65