20161028

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

Categories: WOD

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