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
Hang Power Snatch (Find Your 1RM)
Metcon
500m Row (Time)
Max Effort 500m Row
Rest Until 5 Minute Mark
Death by Power Snatch (AMRAP – Rounds and Reps)
At Start of Workout, Perform 1 Power Snatch 115/80
Increase by +1 Rep Each Minute Until You’re Unable to Perform All Reps Within That Minute
500m Row (Time)
Max Effort 500m Row
Rest 2 Minutes Before Beginning