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.