BoomStick

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

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

Categories: WOD

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