CrossFit JAK Elite – CrossFit
Warm-up
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)
STRENGTH
A: Hang Power Snatch
Work up to a heavy set of 2
Then
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
3×30
B) 2. Superman Holds
3x30sec
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
or
800m Run
50 Thrusters
30 KBS
OR …
Metcon (Time)
800m Run
100 Walking lunges
600m Run
80 Walking Lunges
400m Run
60 Walking Lunges
or
800m Run
80 OH Walking lunges
600m Run
60 OH Walking Lunges
400m Run
40 OH Walking Lunges