CrossFit Jacked – CrossFit
Weightlifting
Paused Back Squat (Complete 5 sets of 3 reps @ 75% of 1RM Back Squat)
Hold 3 Second Pause at the Bottom.
same weight across
Metcon
Metcon (Time)
High Heels
18 Minute Time Cap
8 Rounds
10 Hang Power Snatch 75/55
30 Double Unders
Metcon (Time)
High Heels +
18 Minute Time Cap
8 Rounds
8 Hang Squat Snatch 95/65
30 Double Unders
only perform the + version if you’re proficient in the squat snatch. this means you can catch the bar in a squat.
if you’re having to perform a power snatch then overhead squat, do the normal version of this workout.