CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run or 400m Bike
10 Cuban Press with fractional plates
12 Walking Samson Stretch
30sec Glute Bridge March
Strength
Cluster (1RM)
Squat Clean to Thruster
10min to work up to your heaviest
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
EXTRAS
3-4 Rounds:
10 Strict TTB or K2E
15 GHD Sit-ups
20 Hollow Rocks