CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
90/90 Bear Sit
1 Length Lateral Shuffle
10 Goblet Squat with Pause
8m Duck Walk
Strength
A1: Back Squat (Work up to a set of 10 with 0-1 reps in reserve)
**More weight or reps than last week
A2: Handstand (Hold against wall 10-30sec)
**************************************************
B1: Dips (3 x challenging sets)
*Or Diamond Push-ups
B2: Bulgarian Split Squats (3×10-13)
**More weight or reps than last week
Metcon
Metcon (AMRAP – Reps)
3 Rounds, 1minute per station. As many reps as possible…
– Double Unders
– Pull-ups
– Snatches 35/27.5kg
– Thrusters
– Rest
EXTRAS
EMOM 9min
1. 5 Sandbag Cleans
2. 3-5 Ring MU’s or Kipping Swing + Pull to hips
3. 1 Length HSW