Mobile, AL CrossFit
(251) 348-7664

Rippers

April 26, 2018 / WOD

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

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