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
Power Snatch + Squat Snatch (Complete 5×1)
17 Minutes to Complete:
1×1 at 75% 1RM Snatch
1×1 at 80% 1RM Snatch
1×1 at 85% 1RM Snatch
1×1 at 90% 1RM Snatch
1×1 at 95% 1RM Snatch
If 95% feels good and time remains, continue to climb.
Metcon
Snatch/Burpee/Doubles (Time)
25 Minute Time Cap
21 Power Snatches 115/75
21 Lateral Burpees
25 Double Unders
15 Power Snatches 115/75
15 Lateral Burpees
25 Double Unders
9 Power Snatches 115/75
9 Lateral Burpees
25 Double Unders