CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
30 Bunny Hops
200m Run
8 Seated Shoulder Extension + Hip Raise
8 Scap Pull-ups
Strength
**EMOM 15min**
1. HPS – Start around 75% 1RM HPS and build up to heavy
2. L-Pull-ups – Scale movement as required to knee tuck/single knee tuck/assisted chin-ups
3. REST
1: Hang Power Snatch (4 Reps)
L-Sit Pull-ups (1-5 Reps)
Metcon
Metcon (Time)
ACC Online Qualifier WOD 3
(With DB instead of KB)
3 rounds for time:
30 Front Squats 50/35kg
30 DB Hang Snatch 22.5/15kg (15R, 15L)
*Can use KB if proficient with the skill 24/16kg
12min cap