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
Hang Power Snatch (Heavy Set of 2)
Build to a heavy set of 2 reps in 15 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 Burpees
10 Wall Balls 20/14
15 SDHP 95/65