CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
6 Min AMRAP
5 Scap Pull-ups
5 Burpees
5 OHS w/empty Barbell
10 Hollow Rocks
Weightlifting
25 Mins
Shoulder Press (2 x 6)
* Try to go heavier than last week
Push Press (2 x 6)
*Add more weight on your bar, than you just did for Shoulder Press
1A) : DB Floor Press (3 x 6-8)
1B): Barbell Row (3 x 6-8)
1C): Hammer Curls (3 x 6-8 ea arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
21-15-9
Overhead Squats (40/30kg)
Sit-ups
— 2 Min Rest —
5 Min AMRAP
15-12-9
Thrusters (40/30kg)
Pull-ups
— 2 Min Rest —
5 Min AMRAP
12-9-6
SDLHP (40/30kg)
Pistols