CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds with empty bar
10 Clean Pulls
10 Back Squats
30sec Prone Shoulder Touches
40sec playing with rack position
Prone Scap CARS on all fours
Strength
**EMOM 15min
1. 3 Power Cleans
2. 1 submaximal set of HSPU for quality*
3. Rest
Power Clean (3 Reps)
**Start around 75% 1RM PC and build up to heavy
Handstand Push-ups (Submax)
***Can add deficit to increase the challenge. Can do Box SHSPU or Pike Push-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
80 Walking Lunges
40 Shoulder to Overhead 50/35kg
20 Pull-ups