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