CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
10 Prone Pass throughs
60sec 90/90 Bear Sit transition
Strength
With an empty bar 2 x 5 Reps
– Snatch Pull from below knee
– Muscle Snatch
– Snatch Bal
– OHS
– H. Snatch
Hang Snatch (from below knee)
**Work up to set of 3 at 7RPE.
Aim for heavier than last week’s set of 4
** Do Power Snatch instead of Squat Snatch if not proficient on full lift yet
Metcon
Metcon (AMRAP – Rounds and Reps)
5min AMRAP
7 Thrusters 50/35kg
11 Pull Ups
5min AMRAP
7 OHS
11 Burpee Over Bar
5min AMRAP
7 Power Clean
11 Pistol Squat