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
Power Snatch+Hang Snatch+2OHS (1+1+2)
Athlete to perform 1 power snatch, 1 hang snatch (squat) plus 2 overhead squats. Touch and Go!!!
Metcon
Joseph (AMRAP – Rounds and Reps)
8 Minute AMRAP
Calorie Row 30/21
15 Left DB Power Snatches 50/35
15 Right DB Power Snatches 50/35
3 Ring Muscle Ups
Scaled Muscle Up is 6 C2B or 9 Strict Pullups
Dyar (AMRAP – Rounds and Reps)
Rest 4 Minutes After 1st AMRAP
8 Minute AMRAP
23 Abmat Situps
23 Overhead Squats 95/65
23 Mountain Climbers