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
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