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 (5 Sets of 3 Reps, 17 Minutes to Complete)
Use the heaviest weight you can for each set. Begin sets with at least 75% of 1RM Snatch.
Rest as needed between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
Buy-In: 1000m Row
then…
20 Hang Power Snatches 115/75
20 Lateral Burpees
40 Slam Balls 20/15