CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
20 Lunges
10 ea side Bottoms up KB Press
10 Wall Angels
20 Banded Pull-aparts
10 Hip Openers
2 Rounds
Burgener Warm Up
1. Down & Up
2. Snatch Pull
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
Weightlifting
1A: Floor Press (3 x 5 @ 80%)
* 2-3 Warm up sets, then 3 sets of 5 at 80%
1B: Pendlay Row (3 x 10)
1C: Banded Face Pulls (3 x 12)
Every 90 seconds x 4
Power Snatch + H.Snatch + 2 OHS (Every 90secs x 4)
Add weight each set, whilst still maintaining good form & technique
Metcon
Metcon (Time)
4 Rounds
9 OHS (45/27.5kg)
15 Toes to Bar
Straight into…
4 Rounds
9 Power Snatches (45/27.5kg)
15 Wall Balls (9/6kg)
16min Time Cap