CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Row or Ride 500/800m, then…
Barbell Flow –
With an empty bar, spend 3min continuous playing around with different movements and not putting the barbell down.
EG
Deadlifts
Rows
Squats
Muscle Clean
Lunges
Pulls
Etc
Strength
Hang Clean (from below knee)
**Work up to a set of 2 at 8RPE
Aim for heavier than last week’s set of 3
Clean Pull (1 inch deficit)
**3×3 @ approx 110% 1RM Clean
Metcon
Metcon (Time)
3 rounds for time:
8 Clean and Jerks 70/45kg
10 Burpees
10min cap