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 (Perform 5 sets of 3 reps)
17 Minutes to Complete
1×3 @ 70%
1×3 @ 72%
1×3 @ 76%
1×3 @ 78%
1×3 @ 80%
Snatch Pull (4 sets of 4 reps @ 95% of 1RM Snatch)
7 Minutes to Complete
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
5 HSPU
10 Ring Dips
15 Lateral Burpees
20 Overhead Squats 95/65