CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
8 Suitcase DB Deadlifts each side
Prone Scap CARS on all fours
20sec Hollow Hold
Strength
**On the 4min for 16min. Rest as needed between movements, as long as each set of Deadlift starts about every 4min.**
Deficit Deadlift (5 @ approx 75%)
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
DB Pull-overs (4 x 10 Reps)
Metcon
Metcon (AMRAP – Reps)
HIGH SKILL OPTION
AMRAP 12min (3 rounds)
1min Power Snatch @70%1RM
1min CTB Pull-ups
1min Cals Bike/Row/Ski (45 sec + 15sec Transition)
1min Rest
CONDITIONING OPTION
AMRAP 12min (3 rounds)
1min DB Manmakers 15/10kg
1min DB Lunges 15/10kg
1min Cals Bike/Row/Ski (45 sec + 15sec Transition)
1min Rest