CrossFit JAK Elite – GPP with Ricky Garard
Warm-up
For Quality:
20/15 Cal Row or Bike
20 Overhead Plate Lunges
20 Straight Arm Plate Squats
20m Plate Overhead Duck Walk
20sec Plate On Offs (fast feet)
Weightlifting / Strength
Squat Clean & Split Jerk
3 x 3 @70 – 75%
3 x 2 @77.5 – 82.5%
3 x 1 @85 – 90%
9 Rounds Total:
First 3 Rounds: Every 2.5 Minutes
Middle 3 Rounds: Every 2 Minutes
Last 3 Rounds: Every 90sec
Rest As Needed Between Each 3 Rounds.
Metcon
3 Rounds For Time:
400m Run
3/2 Legless Rope Climbs
75 Double Unders
10 Push Jerks @75/55kg
*Scale As Needed*
Normal Rope Climbs
X2 Single Skips
Lighter Push Jerks