20170118

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 (Heavy Single then 6 Singles @ 90% of HS)

Work to a heavy single. Then complete 6 more reps @ 90% of HS. Record your heaviest single.

Metcon

Metcon (Time)

25 Minute Time Cap

21 Power Snatches 115/75

21 Lateral Burpees

25 Double Unders

15 Power Snatches 115/75

15 Lateral Burpees

25 Double Unders

9 Power Snatches 115/75

9 Lateral Burpees

25 Double Unders

Categories: WOD

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