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 5×1 at 90% of HS)
Record heavy single.
Metcon
Metcon (Time)
500m Row
15 Squat Cleans 135/95
20 Push Press 135/95
15 Squat Cleans 135/95
500m Row