Mobile, AL CrossFit
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Direct Hit

January 31, 2019 / WOD

CrossFit Jacked – CrossFit

Weightlifting

Snatch Pull + Hang Snatch (Complete 10 Sets in 17 minutes.)

Perform 1 Snatch Pull followed by 1 Hang Snatch. Hang Snatch may be caught in power or squat position.
Increase load each set

Metcon

Metcon (Time)

Direct Hit

20 Minute Time Cap

Buy In: Cal Row 60/42 or Assault Bike 40/30

then…

30-20-10

Alt DB Snatch 50/35

Push Press 115/85

Barbell Rollouts

RX+ Push Press 135/95

Metcon (Time)

Direct Hit (Athlete)

20 Minute Time Cap

Buy In: Cal Row 60/42

then…

30-20-10

Alt KB Snatch 35/26

Push Press 95/65

Barbell Rollouts

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