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