CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2min Bike/Run/Row/Ski…
Then…
2 Rounds
10 Ring Rows
1 Length Monster Walk
10 Goblet Squats w/skills band around knees
10 Broad Jumps
10 Dowel Dislocations
Weightlifting
Back Squat (6 x 2 @ 80%)
We will be squatting again 3x a week for the next 3 weeks. Record your weights in Wodify… pleasee
Bulgarian Split Squats (4 x 8 on ea leg)
Skill
Rope Climb
5mins – Go over technique
Metcon
Metcon (Time)
Banzon Special
Cash In:
37 DB Snatches (22.5/15kg)
3 Rounds
12 Deadlifts (70/47.5kg)
9 Hang Power Cleans
6 Push Jerks
3 Bar Muscle Up’s
1 Rope Climb
Cash Out:
Does it even need to be said…
800m Run
Scaled
60/37.5kg