CrossFit Jacked – CrossFit
Weightlifting
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
Power Snatch (17 Minutes to Find Your 3 Rep Max, Touch-N-Go)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
40 Double Unders
20 Toes to Bar
10 Hang Power Snatches 115/80