CrossFit Jacked – CrossFit
Weightlifting
Snatch + Overhead Squat (5 sets of 3+1 @ 70% of snatch )
Perform 1 snatch followed by an overhead squat.
1 set = 3 snatches +1 OHS. you may drop bar between reps. must hold onto bar at final snatch to perform OHS.
3 sec hold at bottom of all reps.
these are squat snatches. 17 min to complete.
Snatch Pull (8 min to perform the following)
1 set of 5 @ 80%
1 set of 4 @ 85%
3 sets of 3 @ 90%
all percentages based off snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
Stranger Things
15 Minute AMRAP
3 Wall Balls 20/14
3 American KB Swings 53/35
20 Double Unders
6 Wall Balls 20/14
6 American KB Swings 53/35
20 Double Unders
9 Wall Balls 20/14
9 American KB Swings 53/35
20 Double Unders
…
climb by 3’s each round. dubs stay same.