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 (6 sets of 2 reps – build to heavy double, 15 min)
start at 70% of your 1RM Snatch and build from there
Metcon
Metcon (Time)
Buy In: 20 Burpees
then 3 Rounds:
15 Box Jumps 24/20
15 Hang Power Snatches 115/75
Cash Out: 20 Burpees