CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Wall Angels
10 Band Pull Aparts
10 Hollow Rocks
1 Length Banded Monster Walk
2 Rounds
3 Clean Pulls
3 Hang Power Cleans
3 Front Squats
3 Jerks
Weightlifting
Back Squat (6 x 4 @ 80%)
Gymnastics
OTM x 12
Min 1 – 1-3 Pullovers (pull-up & bring legs over the bar)
Min 2 – 15 GHD Sit-ups or Weighted Sit-ups
Min 3 – 10 Handstand Shoulder Taps or 20sec hold
Pullover https://www.youtube.com/watch?v=hXtvUl6Orws&feature=youtu.be
Scaled – 5 x L Pull-up
Metcon
Metcon (Time)
THE JAMOS
2 Rounds For Time
12 Burpees
12 Thrusters (45/35kg)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Power Clean
12 Burpees
12 OHS
* 18 Min Time Cap