Benchmark Tuesday!

CrossFit Jacked – CrossFit

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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

1 Squat Snatch + 2 Overhead Squat EMOM

Use 75% of 1RM Snatch – 8 Minute EMOM – 5 Minutes to Warm-up to 75%. Increase by 5 lbs if successful for all 8 attempts last time performed.

Metcon

Shoulder Shock (Time)

25 Minute Time Cap

1000m Row

20 Power Snatches 115/75

40 Wall Balls 20/14

20 Power Snatches 115/75

40 Goblet Squats 53/35

75 HR Pushups

Categories: WOD

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