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