Bringing Sexy Back

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

Snatch Pull+Snatch+OH Squat (15 minutes to complete)

work to a heavy complex

Snatch EMOM

Perform 2 Snatches Each Minute for 10 minutes – same weight across – As Heavy As Possible

Metcon

Metcon (AMRAP – Rounds and Reps)

Bringing Sexy Back

8 Minute AMRAP

8 Deadlift 225/155

8 Lateral Burpees

8 Toe 2 Bar

Categories: WOD

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