CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
8 Ring Rows
8 Wall Ball
8/6 Calorie Row
8 Burpees
Mobility
2min Roller Barbell Thoracic Stretch
Shoulder Stretch on box or rings
Roll Triceps out on Barbell
Weightlifting
Snatch (2-2-2-2-1-1)
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
Then go for a Heavy Single x 2
Toes to Rings (5 x 10)
In between Snatches
Benchmark Friyays
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
60/42.5kg