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 (3 Rep Max Effort Touch-N-Go)
17 Minutes to Complete
Metcon
WOD U Be My Valentine-Event 1 RX (Time)
17 Minute Time Cap
20 Thrusters 115/75
25 Pullups
15 Shoulder to Overhead 135/95
25 Toe 2 Bar
10 Power Cleans 155/105
25 Lateral Burpees