CrossFit Jacked – CrossFit
Weightlifting
Snatch Pull + Power Snatch + Hang Snatch (Work to a heavy complex. 15 minutes to complete.)
The athlete should not let go of the bar. Reset at the hips, not from the ground.
It is preferred that you catch the hang snatch in the squat position unless injury or mobility prohibit you from doing so.
Metcon
7EMOM – Power Clean + Hang Power Clean + Hang Squat Clean (5 minutes to warm-up and then begin)
Perform 1 complex every minute for 7 minutes.
Metcon
Metcon (AMRAP – Rounds and Reps)
Soviet Sweat +
12 Minute AMRAP
10 Weighted Box Step-Ups 53/35
15 Russian KB Swings 53/35
20 Russian Twists 20/14
Metcon (AMRAP – Rounds and Reps)
Soviet Sweat (Warrior)
12 Minute AMRAP
10 Weighted Box Step-Ups 53/35
15 Russian KB Swings 53/35
20 Russian Twists 14/10
Metcon (AMRAP – Rounds and Reps)
Soviet Sweat (Athlete)
12 Minute AMRAP
10 Weighted Box Step-Ups 35/26
15 Russian KB Swings 35/26
20 Russian Twists 14/10
Metcon (AMRAP – Rounds and Reps)
Soviet Sweat (Rookie)
12 Minute AMRAP
10 Box Step-Ups to 24/20
15 Russian KB Swings 35/26
20 Russian Twists 14/10