CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
3 Touch & Go Power Snatch EMOM 14 (14 Minute EMOM @ 75-80% of 1RM Power Snatch)
*goal, work on barbell efficiency and technique while at an elevated heart rate.
**this will transfer over to traditional CrossFit workouts that have power snatches in it.
***choose a weight between 75-80% that is challenging but allows you to focus on mechanics.
5 minutes to warm up
Metcon
Metcon (Time)
Vendetta
20 Minute Time Cap
21 Deadlifts 225/155
400m Run
15 Deadlifts 225/155
400m Run
9 Deadlifts 225/155
400m Run