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.