CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Run…
2 rounds with fractionals:
10 Cuban Rotations
10 Reverse Flyes
2 rounds w empty bar:
5 Hang Clean Pull
5 Hang Muscle Clean
5 Front Rack Reverse Lunge
Strength
A: Hang Power Clean (4-3-2-4-3-2)
*Lift every 90sec
*First wave moderate, second wave a little heaver
B1: Seated DB Z Press (Work up to a heavy set of 6 with 2-3 reps in reser)
B2: Weighted Chin-ups (Work up to a heavy set of 4)
Scale to 4×1-3 reps or 4×1 slow negative or 4×5-8 Ring Rows
Metcon
Metcon (Time)
For time:
26 SA DB Snatch 22.5/15kg
60 Double Unders
22 SA DB Snatch
60 Double Unders
18 SA DB Snatch
60 Double Unders
14 SA DB Snatch
60 Double Unders
10min cap