Benchmark Tuesday!

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

Power Snatch (Perform the following 9 sets in 20 minutes)

You may drop the bar between reps:

Beginning at 60-65% of 1RM:

1 set of 4 reps (increase weight)

3 sets of 3 reps (same weight across, then increase)

2 sets of 2 reps (same weight across, then increase)

3 sets of 2 reps (same weight across)

Metcon

100 Thruster EMOM (Time)

5 Burpees then remaining time of each minute, chip away at:

100 Thrusters 95/65

*must begin each minute with 5 burpees before chipping away at thrusters

Categories: WOD

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