CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
2 Lengths Banded Monster Walk
5 DB Push Press
100m Run
10 Dislocations
5 Skin the Cat (low rings)
Weightlifting
Front Squat (3 x 3 @ 95%)
Every 90 seconds x 4
1 Pause Jerk + 2 Jerks (4 x 1)
Pause in dip for 2 seconds, then drive barbell up
Start at 55/60% of 1RM Push Jerk, build up weight each set.
Metcon
Metcon (5 Rounds for time)
Every 4mins x 5 Rounds
300m Run
30 Double Unders
5 Clean & Jerk (60/45kg)
*4mins to complete the round, remaining time = rest.