20180201

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

Snatch (20 Minutes to Find A 1RM)

Metcon

Metcon (Time)

25 Minute Time Cap

Cal Row 50/35

40 Wall Balls 20/14

30 American KB Swings 53/35

20 Burpees

10 Power Clean & Jerks 135/95

20 Burpees

30 American KB Swings 53/35

40 Wall Balls 20/14

50 Double Unders

Categories: WOD

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