CrossFit Jacked – CrossFit
Power Snatch (10 minutes to complete the following)
2 sets of 2 reps @ 70%
3 Singles @ 75%
Hang Snatch (10 minutes to complete the following)
2 sets of 2 reps @ 70% of 1RM Squat Snatch
3 Singles @ 75% of 1RM Squat Snatch
The Amazing Grace\
2:00 On, 1:00 Off
10 Wall Balls 20/14
Max Clean and Jerks 135/95
*The 4th and final interval is extended to 3:00 of “work” time.
50 Clean and Jerks is the task – work until completion or time capped.
This workout is 50 clean and jerks for time, where athletes must work inside the confines of 2:00 on, 1:00 off for three rounds, and then have a final 3:00 interval as round #4. And to start each round, we have a “buy-in”, of a 100m run and 10 wall balls. This will challenge our conditioning for the clean and jerk cycling.
Written out, it looks as follows:
Mins 1+2 – Buy-In of Run and WB, Max CJ in time remaining.
Min 3 – Rest
Mins 4+5 – Buy-In of Run and WB, Max CJ in time remaining.
Min 6 – Rest
Mins 7+8 – Buy-In of Run and WB, Max CJ in time remaining.
Min 9 – Rest
Mins 10+11+12 – Buy-In of Run and WB, Max CJ in time remaining.
For any clean and jerks remaining at the 12:00 time cap, add :01s to the total.