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
Metcon
Double Unders: AMReps 2 Minutes (AMRAP – Reps)
Complete as many double unders as possible in 2 minutes.
Weightlifting
Snatch (3 at 60%, 2 at 70%, 2 at 75%, 2 at 80%, 1 at 85%)
15 Minutes to Complete All 5 Sets
Metcon
Jeston (AMRAP – Reps)
With a continuously running clock complete 2 C&J + 1 Bar Muscle Up every minute.
From 0:00-5:00 use 115/75
From 5:00-10:00 use 135/95 lb.
From 10:00-15:00 use 155/105 lb.
From 15:00-20:00 use 175/115 lb.
From 20:00-25:00 use 195/135 lb.
From 25:00-30:00 use 225/155 lb.
From 30:00-35:00 use 245/165 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able. Post total number of reps completed.
Scaled version is 2 C&J + 2 Pullups. Scale weight as needed. Start low enough where you can at least make it to the end of 10 minutes.