CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 Weighted Dislocations
1 Length Spiderman Crawl
3 Hip Openers e/s
Strength
**Specific Warm-up**
2 x 5 Reps
– 2 Pulls from each position
– Muscle Snatch
– OHS
– Snatch Balance
3 Position Snatch (Work up to max on this complex)
1 @ high hang (pockets)
1 @ knee
1 @ floor/mid shin
Metcon
Metcon (Time)
6 rounds:
6 Pull-ups
6 Power Snatch 50/35kg
**straight into
6 rounds:
8 Burpees
8 Push Press