CrossFit Jacked – CrossFit
Weightlifting
Back Squat (3 sets of 10 reps @ 65%)
15 minutes to complete
Metcon
Hang Snatch (10 minutes to complete 5 sets of 3 @ 65%)
base percentage off snatch
Metcon (AMRAP – Rounds and Reps)
Taco Bell
9 Minute AMRAP
35 Double Unders
25 Air Squats
15 Kettlebell Swings 53/35
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Power Clean & Push Jerk (15 Seconds)
-Recommend Load: 115/80lbs
-Max Effort – Minimum 6 Reps/Round
-scaling option: load
2) Sumo Deadlift High Pull w/Bar (45 Seconds)
-Recommended Load: 45/35lbs
-Active Recovery – Slow, Continuous Movement (No Stopping)
-Scaling Option: Load
*No rest between reps or rounds
*Total Time: 5 minutes
score is total number of Power Clean and Push Jerks