CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
10 Dislocations
5 H.Muscle Clean + 5 Press
10 Banded Press e/s
5 Power Clean + P.Jerk
10 Banded Face-Pulls
*KB hammy stretch from box – 2 x :30
Weightlifting
Clean and Jerk (4×8 starting light and working up to moderate)
** TNG on the 3min for 12min
Barbell cycling practice. Should be nice, smooth reps
Metcon
Metcon (4 Rounds for time)
On the 4min for 16min
16/14cal Bike or Row (1:45 cap)
15 Thrusters (42.5/30kg)
EXTRAS
2-3 Rounds:
1 Length of Green Front Support walk on sliders up then reverse
30 Russian Twist 25/15kg Plate
1min Weighted Plank 25/15kg Plate