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
Snatch (Work up to 90% of Your 1RM)
1×2 at 70% 1RM
1×2 at 75% 1RM
1×2 at 80% 1RM
1×1 at 85% 1RM
1×1 at 90% 1RM
Continue to climb up in weight as long as you don’t miss up to 90%
Metcon
Metcon (Time)
25 Minute Time Cap
30 Lateral Burpees
Calorie Row 30/21
15 Power Snatches 135/95
Calorie Row 60/42
15 Power Snatches 135/95
Calorie Row 30/21
30 Lateral Burpees