20170104

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 (Find A 2 Rep Max in 17 Minutes)

Metcon

Metcon (Time)

20 Minute Time Cap

50 Wall Balls 20/14

20 Hang Power Snatches 115/75

750m Row

20 Overhead Squats 115/75

50 Wall Balls 20/14

Categories: WOD

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