20170621

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 (8 Minute EMOM)

You have 5 minutes to warm up to 80%+10 of 1RM Snatch. You’re increasing load by 5 lbs from last week .

Perform 1 rep at the top of each minute. Ideally, you should land in a squat.

Metcon

Metcon (Time)

21-15-9

Power Snatches 95/65

Burpees

Wall Balls 20/14

*20 Minute Time Cap*

Categories: WOD

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