CrossFit JAK Elite – CrossFit
Warm-up
400m Run, then…
Burgener Warm-up for the Clean (No Measure)
3 Rounds (5 Reps Each Movement)
1. Down & Up
2. Clean Pull
3. Muscle Clean
4. Clean Land
5. Clean Drop
6. Hang Power & Jerk
Weightlifting
Clean Pull (3 x 4 @ 100%)
Power Clean (Find a 3RM)
3 @ 70%
3 @ 75%
3 @ 80%
Then go for 3RM
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
50m Farmers Carry (28/20kg)
100m Sprint
50m Farmers Carry
21 Russian KB Swings
—- Rest 2 Mins —-
8 Min AMRAP
12 Suitcase KB Deadlift (28/20)
12 Burpees