CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
15cal Bike/Row/Ski/200m Run
12 Banded Goodmornings
12 Deadbugs
Strength
Deadlift (3×6 @8.5RPE across)
We will be increasing 0.5 again for 1 more week
Superset with…
** SHSPU **
In between each set of Deadifts, perform 1 moderately challenging set of SHSPU or progressions
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds