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 Power Snatch (Complete 5 sets of 3 Reps in 17 Minutes)
increase weight each set. start at 70% of 1RM Power Snatch.
Metcon
Metcon (Time)
20 Minute Time Cap
Buy In: 100 Double Unders
then…
5 Rounds
10 Hang Power Snatches 115/75
15 Overhead Squats 115/75
20 Jumping Lunges