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 (5 Sets of 1 Rep)
1×1 at 80% 1RM
1×1 at 83% 1RM
1×1 at 85% 1RM
1×1 at 88% 1RM
1×1 at 90% 1RM
17 minutes to complete. If time remains and you don’t miss then continue to work up.
Snatch Pull (4 sets of 2 reps @ 110% of 1RM Snatch)
7 Minutes to Complete
Metcon
Metcon (Time)
For Time
25 Minute Time Cap
21 Thrusters 115/80
21 American KB Swings 53/35
400m Run
15 Thrusters 115/80
15 American KB Swings 53/35
400m Run
9 Thrusters 115/80
9 American KB Swings 53/35
400m Run