CrossFit JAK Elite – CrossFit
Warm-up
10 Min
The Burgener Warm-up (No Measure)
3 Reps of each:
1. Down and up (dip-drive)
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Weightlifting
3 Position Snatch (1 x @ 60%, 1 x 65%, 2 x 70%)
1 @ high hang (pockets)
1 @ knee
1 @ floor/mid shin
Snatch Pull (3 x 3 @ 90%, 3 x 3 @ 95%)
Metcon
Landscape Creations
Metcon (AMRAP – Rounds and Reps)
Partner Workout
Complete as many meters on the Rower in 12mins
+
12min AMRAP
10m Handstand Walk
8 Devil Press
8 Dual DB Thruster
RX: 22.5/15kg
Scaled: 15/10kg
Sub Handstand Walk for 30m Overhead Walking Lunge
*Both working at the same time.
*No minimum work requirement
*Change at any time