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 + Squat Snatch + Overhead Squat (1-1-1-1-1)
Metcon
Metcon (Time)
25 Minute Time Cap
4 Rounds for Time
17 Power Snatches 95/65
15 Handstand Push-ups
13 Sumo Deadlift High-Pulls 95/65