CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
Wrist Flow
Crab Walk
10 Goblet Squats
Strength
Front Squat (Work up to a set of 6 at 8RPE)
**Should have at least 2 reps left in the tank with perfect form
Next week and week after we increase 0.5RPE
Superset with…
Handstand Push-ups (*STRICT* 1 challenging set)
Or progressions
Metcon
Metcon (AMRAP – Reps)
4min AMRAP
8 Power Clean 60/35kg
8 Burpees
4min AMRAP
6 Front Squat
6 HSPU
4min AMRAP
4 Bear Complex
4 C2B
Metcon (AMRAP – Reps)
4min AMRAP
8 Power Clean 60/35kg
8 Burpees
4min AMRAP
6 Front Squat
6 HSPU
4min AMRAP
4 Bear Complex
4 C2B