20170418

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 (Find Your 1 Rep Max)

This begins our 6-week snatch cycle to increase our overall 1 rep max.

Use the weight hit today to base your percentages off of over the next 6 weeks.

Metcon

Toe 2 Bar/Wall Balls (Time)

40-30-20-10

Toe 2 Bar

Wall Balls 20/14

Categories: WOD

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