CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
Spiderman Crawl
10 Single Arm DB Upright Row
Strength
*Specific W/U breaking down the Snatch
– High Pull from each pos
– Muscle Sn.
– Sn Bal
– OHS
3 Position Snatch (Work up to 3 sets @7RPE)
1 @ high hang (pockets)
1 @ knee
1 @ floor/mid shin
*Technique focus –
Modify load and squat depth depending on ability
Metcon
Metcon (Time)
3 rounds:
600m Run
24 KB Swings 32/24kg
12 TTB