CrossFit Jacked – CrossFit
Metcon
Double Unders: AMReps 3 Mins (AMRAP – Reps)
Complete as many Double Unders as possible in 3 minutes
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 (Complete 5 sets of the complex)
1×1 @ 70% of 1RM
1×1 @ 70% of 1RM
1×1 @ 75% of 1RM
1×1 @ 75% of 1RM
1×1 @ 80% of 1RM
If you don’t miss 80% then you may go higher until 1st miss.
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
14 Push Press 135/95
21 Lateral Burpees
14 Toe 2 Bar