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
Power Snatch + Squat Snatch (This is a complex. Touch N’ Go)
6 Sets
2 Sets at 65%
2 Sets at 70%
2 Sets at 75%
Notate loads in comments.
Metcon
Double Under EMOM: 10 Minutes (AMRAP – Rounds)
If you can perform:
Less than 10 Unbroken- Do 5 reps per minute
11-34 Unbroken-Do 10 reps per minute
35-49 Unbroken-Do 20 reps per minute
>50 reps Unbroken-Do 30 reps per minute
if you completed all 10 rounds on Monday, add 5 reps each minute.
if you failed less than 3 rounds, stay where you’re at.
if you failed 4 or more rounds, decrease by 5 reps per minute.
Metcon (Time)
25 Minute Time Cap
3 Rounds For Time
400m Run
30 Abmat Situps
15 Deadlifts 225/155