CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Run, then…
2 rounds:
30sec Burpees
1 Length Spiderman Crawl
10 Weighted Dislocations
Weightlifting
**Specific WU**
3 x 5 Reps of each
– Snatch Pull (2 reps from each pos)
– Muscle Snatch
– OHS
– Snatch Balance
3 Position Snatch (Perform 3 sets at 8RPE)
1 @ high hang (pockets)
1 @ knee
1 @ floor/mid shin
**Aiming for more load and better technique than last week
Metcon
Metcon (Time)
3 Rounds
12 Deadlift 70/47.5kg
12 Pull Ups
3 Rounds
9 Hang Power Clean
9 HSPU
3 Rounds
6 S2O
6 TTB