CrossFit JAK Elite – CrossFit
Warm-up
BB Warm-up for the Clean (No Measure)
5 Reps of each w an empty bar…
Clean High Pull
Pwr Clean
Front Squat
FS Rock Bottom Bounces x 10
Hang Squat Clean
Full Clean
Weightlifting
Clean and Jerk (2-2-1-2-2-1-1)
2 @70%
2 @75%
1 @80%
2 @75
2 @80%
1 @85%
1 @90%
Seated Box Jumps (5 x 3)
Start seated on a Step/Stool then perform a Box Jump from a seated position. Focus on only the explosive, concentric action of the movement.
Metcon
Metcon (Time)
Cardio Test
Complete in any order
2km Row
50 Cals Air Dyne
1 Mile Run