Mobile, AL CrossFit
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Bartender

June 20, 2019 / WOD

CrossFit Jacked – CrossFit

Weightlifting

Clean (Complete the following @ 80% of Squat or Pwr Clean)

2 sets of 2 reps

then

3 Singles

* perform power clean only if you’re unable to catch bar in squat

– 12 min to complete

Clean Pull (Complete the following in 8 min)

2 sets of 3 reps @ 95%

2 sets of 3 reps @ 100%

*base percentage off of highest 1RM Squat or Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Bartender

10 Minute AMRAP

12 Deadlifts 115/85

9 Overhead Squats 115/85

6 Hang Power Snatches 115/85
* For athletes unable to go overhead, sub hang power cleans for snatches and front squats for OHS.

DEADLIFTS

– Although light, the deadlifts are the easiest to break since it’s quick to pick up

– This is where we can catch our breaths a little bit

– Break these in 2-3 sets

2 sets: 7-5

3 Sets: 4-4-4

OVERHEAD SQUATS

– This is the hardest movement to break, as breaking leads to us doing extra snatches

– Try to hold on for 1-2 sets here

1 Set: 9

2 Sets: 5-4

HANG POWER SNATCHES

– This is the second easiest station to break up

– Think 1-2 sets here

1 Set: 6

2 Sets: 3-3

Metcon (Time)

Bartender +

15 Minute Time Cap

5 Rounds

12 Deadlifts 155/105

9 Overhead Squats 155/105

6 Hang Power Snatches 155/105

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