CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (4 sets of 3 reps @ 65% across in 15 minutes)
Snatch High Pull (3 sets of 3 reps @ 70% of Snatch in 8 minutes)
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)
Little Dipper
20 Minute Cap
5 Rounds
10 Front Squats 115/80
10 Push Press 115/80
10 Pull-Ups
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Power Snatch (15 Seconds)
2) Power Snatch from Hip w/Bar (45 Seconds)
Athletes Notes
Recovery section progressed from previous finisher
5 Rounds
1) Power Snatch (15 Seconds)
-Recommend Load: 95/65lbs
2) Power Snatch from Hip w/Bar (45 Seconds)
-Recommend Load: 45/35lbs (*Progressed up from PVC)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes