Mobile, AL CrossFit
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December 2016 // Archive

Date based archive
01 Dec

20161202

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 (Find Your 1RM)

you want to catch the bar below parallel if possible.

otherwise, catch in the power position.

Metcon

Metcon (Time)

Colby

500m Row

28 Box Jumps 24/20

400m Row

28 Box Jumps 24/20

300m Row

28 Box Jumps 24/20

200m Row

28 Box Jumps 24/20

100m Row

28 Box Jumps 24/20