CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 Rounds:

20 Jumps on/off a plate or 20 bunny hops

200m Run

16 Good Mornings

24 SA KB Snatch (12R, 12L)

*Mobs: OH thoracic roller stretch, 2min extending over an object (roller/WB/arm of your lounge)


A: Hang Power Snatch

Work up to a heavy set of 2


4×2 @90% of above

B: Front Squat (1×7, then 3×11 @10% less)

1×7 @7.5RPE (Should be approximately same load as last week. Just adding one more rep. Adjust accordingly if you went too heavy/light last week)

3×11 @approx 10% less than top set (select a load that you can get 11 reps with about 7.5RPE)

C: Bulgarian Split Squats (4×16 e/s @ same load as last week)

STRENGTH Minimal – Zero Equip

A) 1. DB Hang Split Snatch

4×6 (3R, 2L)

A) 2. Deficit Push-up

5sec eccentric (lower) each rep

5 Challenging sets

B)1. Hollow Rock


B) 2. Superman Holds



Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

800m Run

50 Thrusters

30 KBS

OR …

Metcon (Time)

800m Run

100 Walking lunges

600m Run

80 Walking Lunges

400m Run

60 Walking Lunges


800m Run

80 OH Walking lunges

600m Run

60 OH Walking Lunges

400m Run

40 OH Walking Lunges