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