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