20161204

CrossFit Jacked – CrossFit

Metcon (Time)

15-12-9-6-3

Power Cleans 135/95

Lateral Burpees

20161203

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

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

20161202

CrossFit Jacked – CrossFit

Warm-up

Burgener Warm-up (No Measure)

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

Weightlifting

Snatch (Find Your 1RM)

you want to catch the bar below parallel if possible.

otherwise, catch in the power position.

Metcon

Metcon (Time)

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