CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
1 Length Spiderman Lunge
10 e/s Open Book Rotations
10 Cuban Press
10 Dowel Dislocations
10 OH Squat + Press Behind Neck with Dowel
*3 x 10sec Back Bridge Stretch
Weightlifting
Hang Power Snatch (4×8 starting light and working up to moderate)
** On the 3min for 12min
Barbell cycling practice
Should be nice, smooth reps
Metcon
Metcon (Time)
For time:
21-15-9
Pull-ups
Burpees
Dual DB Deadlift 22.5/15kg
Cap: 12min
EXTRAS
TGU
5-4-3-2-1 building load each set
Dubz
100-80-60-40-20