CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
2 rounds:
20m Dyno Walks
https://www.youtube.com/watch?v=Gb0kNF19NfY
20m Bear Crawls
20 Russian KB Swings @ light
Strength
A: Deadlift (8 Reps @8RPE)
**Aim for slightly more than last week, but still should feel like you have at least 2 reps in the tank with perfect form. We will increase the RPE next week and the week after
B1: Bulgarian Split Squats (3 x 8)
B2: Behind Neck Strict Press (3 x 8)
Metcon
Metcon (AMRAP – Reps)
For total reps
EMOM 16min
1. TTB
2. HSPU
3. Front Squats 60/40kg
4. Rest