CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
1min 90/90 Bear Sit Transitions
2 rounds:
200m Run or 400m Bike
30m Dual KB Front Rack Carry @ light
8 Dual KB Front Squats w pause
Weightlifting
Squat Clean (3×2 at 8.5RPE across)
**Should have 1-2 reps left in the tank with perfect form. Aiming for slightly heavier than last week
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.