CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
12 Dowel OHS
12 Scorpion Stretches
12 Face down W-raises
12 Hollow Rocks
Weightlifting
Push Jerk (3 x 5 @ 65%)
Push Press + Jerk Behind the Neck + Jerk (4 x 1)
Build to heaviest set.
Metcon
Metcon (Time)
4 Rounds:
6 Power Snatch 60/40kg
8 Overhead Squats
10 Bar-facing Burpees
12/10 Bike or Rower Cals
*15min Cap
Scale: 40-50/27.5-35kg
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Barnetts Couriers Barn Dance (AMRAP – Rounds and Reps)
4 Rounds – 12 Min Time Cap
20m Partner Tyre Flip
20m Team Tyre Pull
20m Team Tyre Drag
*Remaining time Burpee Tyre Jump Overs
Tyre Pull: Feet remain stationary whilst pulling the tyre towards you. Ropes must be at full resistance before pulling the tyre again.
Tyre drag: Athletes must face the direction the tyre is going, whilst dragging the tyre behind you.