CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Wrist Flow
10m Lizard Crawl
10m Crab Crawl
2 Rounds:
5 Hang Snatch Pull
5 Muscle Snatch
5 OHS
Strength
A: Power Snatch + H.Snatch + 2 OHS (Building)
*On the 90sec X 9min
B1: Close Grip Floor Press (Work up to a heavy set of 7)
*With 1-2 reps in reserve (8.5RPE)
*Same load as last week, but adding one more rep
B2: DB Lat Raise (4×9-11)
Metcon
Metcon (AMRAP – Reps)
15min (5 rounds)
60sec Bike/Row/Ski @ hard effort
30sec Rest
60sec Dual DB Box Step Ups @22.5/15kg 24/20inch
30sec Rest
EXTRAS
DB Pec Flyes 4×10
Prone Grip Barbell Curls 4×10