CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run or 300m Row
60sec Plate OH Walk
10 Banded Pull Aparts
2 x 10sec Ring Support Hold
2 x 10sec Bottom Dip Hold
Weightlifting
Specific W/U:
2 x 5 Reps
Clean Pull
Muscle Clean
Power Clean
Power Clean + Jerk
Clean and Jerk (10-8-6-4)
**On the 3min for 12min
Start light (apporx 50%1RM) and working up to moderate-heavy
SUPERSET
2 challenging sets of Strict Ring Dips in between each set of Clean and Jerks.
Metcon
Metcon (AMRAP – Reps)
AMRAP 6min
8 Devils Press 22.5/15kg
16 Box Jumps
Rest 2min
AMRAP 6min
8 Burpee Box Jumps
16 Dual DB Thrusters 22.5/15kg
EXTRAS
3 Rounds:
3-6 Weighted Chin-ups
25ft / 30sec HS Walk / HS Hold