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 (17 Minutes to Work to a 2RM)
Metcon
Balls to the Wall (Time)
20 Minute Time Cap
50 Wall Balls 20/14
20 Hang Power Snatches 115/75
750m Row
20 Overhead Squats 115/75
50 Wall Balls 20/14