CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
1 Length Spiderman Lunges
10 Scap Pull-ups
10 Banded Kick Backs ea side
3 Rounds with an empty Barbell
3 Muscle Cleans
3 Front Squats
3 Push Press
5 Back Squats
5 Bent over Rows
Weightlifting
Front Squat (3 x 1 @ 100%)
Walking Lunges (3 x 12)
Use DB’s or KB’s
Valentine’s Day WOD
“BREAK UP / MAKE UP” (Time)
With a partner:
Part A) “The Break Up”
Against your partner
DEATH BY:
KB Swing 24/16
Burpees
1st min=1 KB Swing + 1 Burpee
2nd min=2 KB Swing + 2 Burpees
…and so on until failure
— 2 Min Rest —
Part B) “The Make Up” – 6 Rounds (alternating) for Time of:
5 Squat Cleans (60/40kg)
10 Pull-Ups
150m Run
One partner completes a round while the other performs a Max Hollow Hold.
Cash-out:
300 Double Unders (shared)