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*