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
Hang Power Snatch + Squat Snatch + Overhead Squat (15 Minutes to Find A Heavy Complex)
Metcon
Metcon (AMRAP – Reps)
Alive On Arrival
15 Minute AMRAP
3 Pull-ups
3 Deadlifts 185/125
3 Wall Balls 20/14
–add 3 reps to each movement after each completed round
—score is total number of reps