CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Tabata 20sec on/ 10 off x 8
Bike or Row
Then…
2 Rounds
5 Cossack Squats
5 Scap Push-ups
5 Broad Jumps
5 Back Roll to Pancake
Weightlifting
Front Squat (3 x 5 @ 80%)
Week 2 – last week we were lifting at 75% for 8 reps. This week we will lift at 80% for 5 reps.
Deadlift (4 x 6 )
Lift at 90% of your 10RM from last week
Metcon
Metcon (Time)
20 Burpees
30 DB Box Step Up (22.5/15)
20 Burpees
30 DB Hang Clean & Jerks
20 Burpees
30 DB Snatches