CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 Round

200m Run or 60 DU’s

12 Seated Snatch Grip Behind Neck Press

20 SA OH Walking Lunge (10R, 10L)

10 OHS w Dowel or Empty bar

*Mobs: Thoracic Stretch on box/bench + Ext over roller with OH grip on bar


A: Snatch High Pull + Hang Snatch + Snatch Balance (On the 2min for 10min)

Approx 80% 1RM Snatch, across

Snatch balance must be received in the squat, not ridden down.

B: Back Squat (1×8 @9RPE, then 2×12 less 10%)

1×8 @9RPE (Should be approximately same load as last week. Just adding one more rep. Adjust accordingly if you went too heavy/light last week)

2×12 @approx 10% less than top set (select a load that you can get 12 reps with about 9RPE)

C: Single Leg Weighted Glute Bridge (Off bench)

3×10 @ same load as last week

D: Front Rack Lunge (3×15 @same load as last week)

STRENGTH Minimal – Zero Equip

A) 1. Kick-up to Handstand Hold


*Freestanding Practice if necessary, accumulated within a 60sec window

A) 2. Cossack Squats


B) Rear Foot Elevated Split Squat


Use an object to load in goblet squat position if you have something available


Metcon (Time)

Can be done with a partner 1:1 – 3 sets each = 1 Round

4 Rounds:

6 Double DB/KB Hang Snatch

6 Shoulder 2 Overhead

6 Thrusters

12 Deadlifts

Rest 2mins after 3 sets (if solo), repeat for 4 Rounds
100 Dubs

21 Burpees

75 Dubs

15 Burpees

50 Dubs

9 Burpees


TEST 1 (AMRAP – Rounds and Reps)


10 Mins

Work up to a 3RM Thruster


15 Min AMRAP

15/12 Cals on Rower

20 Box Jumps

15 DB Push Jerks (22.5kg/15kg)

10 DB Deadlifts

5 Toes to Bar