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 (5 Sets of 2-same weight across, Touch n’ Go)
Metcon
20161219 (Time)
3 Rounds
25 Minute Time Cap
15 Toe 2 Bar
15 Push Press 95/65
15 Box Jumps 24/20
15 Overhead Squats 95/65
RX+ 115/75