CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Run or 400 Bike then…
2 rounds
Wrist Flow
Crab Walk
10 Banded Kick-backs e/s
10 Goblet Squats w Pause
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 (1 Challenging Set STRICT)
*Or Progression
Metcon
Metcon (Time)
15 Clean & Jerk 60/40kg
15 Power Snatch
1 Mile Run
15 Clean & Jerk
15 Power Snatch