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 (10 Minutes to Work to Heavy Single.)
After performing single, athletes will have 7 minutes to complete 6 singles at 90% of heavy single for day.
Metcon
Metcon (Time)
Rippers
20 Minute Time Cap
500m Row
20 Front Squats 115/75
800m Run
20 Front Squats 115/75
500m Row