CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Med Ball Run
2 rounds
12 Walking Lunges
12 Prone Shoulder Taps
Strength
Back Squat (5RM)
Back Rack Lunge (*Reverse*)
Work up to a heavy set of 14 with 1-2 reps in reserve (8.5RPE)
Same load as last week, but adding one more rep
Strict Handstand Push-ups
Or Progression
4 quality, submaximal sets with 1-2 reps in reserve
Use deficit if needed
Metcon
Metcon (AMRAP – Reps)
On the 2min for 12min
200m Run
Power Clean @ 75% 1RM until the 2min
EXTRAS
Tricep Bench Dips 3 x challenging sets
Single Leg Weighted Glute Bridge 3×10