CrossFit JAK Elite – CrossFit
Warm-up
BB Warm-up for Snatch (No Measure)
5 Reps of each movement…
Snatch High Pull
Muscle Snatch
Power Snatch
Snatch Balance
OH Squat
Rock Bottom Bounce x 10 reps
Hang Squat Snatch
Full Snatch
Weightlifting
Snatch Pull + Snatch + OHS (6 x 1)
Lift Every 90 seconds
Focus on good form, rather than lifting heavy
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner – Share Reps
20 Min AMRAP
30 Deadlifts (80/65)
30 Push-ups
300m Row or 600m AD (each)
30 Box Jumps
Cash Out: Choose 1
6 Rope Climbs / 6 Peg Boards/ 6 Wall Walks