20170428

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 Snatch (5 Sets of 2 Reps @ 75%)

same weight across – 15 minutes to complete

Snatch Pull (4 sets of 3 reps @ 105% of 1RM Snatch)

same weight across – 10 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

8 Power Cleans 135/95

16 Ball Slams 20/15

24 Plyo Pushups

32 Double Unders

Categories: WOD

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