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 (17 minutes to complete the following 9 sets)
2 set of 3 reps (same weight across)
2 set of 3 reps (same weight across)
2 set of 2 reps (same weight across)
3 set of 2 reps (same weight across)
*increase weight each cluster
Metcon
Metcon (Time)
Double Crossed
20 Minute Time Cap
10-9-8-7-6-5-4-3-2-1
Clean and Jerks 115/75
30 Double Unders After Each Set
Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. WOD provided by CompTrain.