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 EMOM (10 Sets of 2 – EMOM)
Perform 2 Snatches Each Minute for 10 minutes – same weight across – As Heavy As Possible
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
You must Squat Clean to hit the RX button.