20170531

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 (17 Minutes to Find Your 1RM)

Metcon

Krista (Time)

100m DB Farmer Carry 50/35

31 American KB Swings 53/35

100m DB Farmer Carry 50/35

27 Hang Power Cleans 95/65

100m DB Farmer Carry 50/35

27 Hang Power Cleans 95/65

100m DB Farmer Carry 50/35

31 American KB Swings 53/35

100m DB Farmer Carry 50/35
If we run out of Dumbbells on the Farmer Carry, use Kettlebells or Plates.

Categories: WOD

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