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 + Squat Snatch (Build to a heavy complex. 17 minutes to complete.)
Metcon
Metcon (AMRAP – Rounds and Reps)
Boomstick
20 Minute AMRAP
400m Run
20 Atomic Sit-ups 45/25
10 Power Cleans 135/95