20170106

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.

Categories: WOD

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