CrossFit Jacked – CrossFit
Metcon (Time)
15-12-9-6-3
Power Cleans 135/95
Lateral Burpees
15-12-9-6-3
Power Cleans 135/95
Lateral Burpees
Teams of 2:
1000m Row
100 Double Unders
40 C2B Pullups
40 Power Snatches 115/75
60 Wall Balls 20/14
60 Burpees
60 American KB Swings 53/35
100 Double Unders
1000m Row
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
you want to catch the bar below parallel if possible.
otherwise, catch in the power position.
Colby
500m Row
28 Box Jumps 24/20
400m Row
28 Box Jumps 24/20
300m Row
28 Box Jumps 24/20
200m Row
28 Box Jumps 24/20
100m Row
28 Box Jumps 24/20
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