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 Squat
5 Sq Cln Thruster
Strength
A: Bear Complex (1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
B1: Seated DB Z Press
Work up to a heavy set of 6-8 with 1-2 reps in reserve (8.5RPE)
B2: Weighted Chin-ups (Work up to a heavy set of 3)
Scale to 4×1-3 reps or 4×1 slow negative or 4×5-8 Ring Rows
Metcon
Metcon (AMRAP – Reps)
12min AMRAP
2-4-6-8-10-12…
Power Clean 50/35kg
Front Squat
TTB
Push-ups
EXTRAS
DB Front Raise 4×9-11
DB Behind Neck Tricep Extension 4×9-11