20170811

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

Power Snatch (Build to a heavy 2 rep touch-n-go. 17 Minutes.)

Metcon

Metcon (Time)

25 Minute Time Cap

1000m Row

30 Ring Dips

30 Sumo DL High Pulls 95/65

30 HSPU

30 Power Snatches 95/65

30 Burpees

30 Pull-ups

30 Thrusters 95/65

Milestone: Must have all burpees completed within 20 minutes to continue. Add 1 second to 25 minutes for each rep not completed.

Categories: WOD