CrossFit Jacked – CrossFit
Warm-up
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
Power Snatch (Find 1 Rep Max)
16 Minutes
Metcon
Metcon (Time)
25 Minute Time Cap
4 Rounds
Calorie Row 20/16
15 Hang Power Cleans 135/95
10 Pull-Ups
RX+ Chest to Bar Pullups and 155/105 weight