CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
100m Run
10 Prone Pass throughs
60sec 90/90 Bear Sit transition
5 Snatch Pulls
5 Muscle Snatch
5 H. Snatch
5 OHS
Strength
Hang Snatch (from below knee)
*Work up to set of 4 at 7RPE.
** Do Power Snatch instead of Squat Snatch if not proficient on full lift yet
Metcon
Metcon (Time)
6 Rounds
7 DB Devil Press 22.5/15kg
11 DB Thrusters
40 DU’s