CrossFit JAK Elite – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Paused Back Squat (4 x 6 @ 55%)
3 seconds on the way down
2 seconds at the bottom
Fast Up
3 Position Snatch (1 x @ 60%, 1 x @ 65%, 4 x @ 70%)
1 @ high hang (pockets)
1 @ knee
1 @ floor/mid shin
Snatch Pull (6 x 2 @ 95%)
Metcon
Evolve Health Illawarra Girls
Metcon (AMRAP – Rounds and Reps)
With a Partner…. 12 Min Time Cap
Annie
50-40-30-20-10
Double Unders
Sit-Ups
Amanda
9-7-5
Muscle Up’s
Snatch (60/40kg)
Grace
30 Clean & Jerks (60/40kg)
* No minimum work requirement. One athlete working at a time, share reps & change at any time.
Scaled
50/27.5kg
DU – Singles 1:2
Muscle Up – Toes 2 Rings 1:3
Squat Snatch – Power Snatch 1:1