CrossFit Jacked – CrossFit
Weightlifting
Snatch (2 sets of 3 @ 70% across, 3 sets of 2 @ 75% across)
17 minutes to complete
catch in squat
Snatch High Pull (3 sets of 3 reps @ 70% of Snatch Max)
The snatch high-pull is identical to the snatch pull with the exception of a continued upward pull of the bar with the arms following the extension of the body.
https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/
Metcon
Metcon (Time)
Walk the Walk
25 Minute Cap
50/36 Bike or 1000m Row
150′ Walking Lunge (down and back length of rig 3 times)
75 AbMat Sit-ups
150′ Walking Lunge
50/36 Bike or 1000m Row