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 + Hang Snatch (Perform the following 11 sets in 20 min)
Perform 1 power or squat snatch followed by 1 hang power or squat snatch.
3 sets of 2 reps (perform complex twice each set without dropping bar)
3 sets of 2 reps (increase weight)
2 sets of (1×2) (increase weight, that’s 1 snatch + 2 hang snatch)
3 sets of 1 rep (increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Dump Your Rump
16 Minute AMRAP
50 American KB Swings 53/35
40 Power Snatches 75/55
30 Box Jumps 24/20
20 Chest 2 Bar Pull-ups