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