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
Hang Snatch (Work up to 85% of 1RM Snatch)
1×2 at 75% 1RM Snatch
1×2 at 80% 1RM Snatch
1×1 at 85% 1RM Snatch
1×1 at 85% 1RM Snatch
1×1 at 85% 1RM Snatch
15 Minutes to Complete. Rest as needed between sets.
Heaving Snatch Balance (4 Singles at 95% of 1RM Snatch)
10 Minutes to Complete
Metcon
True Grit (Time)
15 Minute Time Cap
For Time:
2000m Row
– Every minute complete –
” Death by Thrusters “(95/65)
*At the 1 min mark, get off the rower and complete 1 Thruster. At the 2 min mark get off the rower and complete 2 Thrusters, and so on until you complete the 2k row*