CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
100m Run
8 OHS w pause
2 Rounds
10 Lunge Dowel Pass Through
6 Thoracic Rotation
Strength
Overhead Squat (5 x 5)
**Start at approx 70%1RM and builld up to 5RM
Metcon
Metcon (Time)
Pair Up. 13min Cap. 1 Works 1 Rest.
21➖18➖15➖12➖9➖6➖3
Alternating DB Snatch
Wallballs
TTB
3 Rope Climbs In Between Sets (➖)
Remaining Amount Of Time: Max DUs.
Score = Time + DU Reps
Dumbbell Snatch: Rx 22.5kg/15kg Opens 20/12.5kg
Wallball: Rx 9/6kg Opens 6/4kg.
Opens Can Modify:
TTB – Knee Raises x 2 per rep
Rope Climbs – Rope Pulls x 3 per rep
DUs – Singles x 2 per rep.