CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run or 40 Dubs
30sec KB/DB Waiters Walk e/s
8 Dual KB/DB Hang Power Clean
5 Broad Jumps
10 Plank Climbers
*Mobs: Scorpion Stretch / Shoulder Stretch
STRENGTH
A: Hang Power Clean
On the 2min for 10min
1 rep, starting around 85% 1RM HPC and building from there to heavy but quality
B: Shoulder Press (1×8 @9RPE, then 2×12 @ less 10%)
1×8 @9RPE (should be approx same load as last week. Just adding one more rep. Adjust accordingly if yo 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: Dips (Off boxes or bars)
3×7-12 @ same load as last week, adding one rep
Weighted if necessary
STRENGTH Minimal – Zero Equip
A1. Overhead Squat w 2sec pause at the bottom
5×3
*5 Second Eccentric (lowering) each rep
A2. High Plank Arm Abduction
2 x 30sec e/s
B1. Strict Press
4×10-15
Use any type of external load you can grab
Use tempo to increase challenge if needed
B2. Superman Quadrupled
2×12
Metcon
Metcon (AMRAP – Rounds)
Every 4mins x 16min
10 Power Snatches 50/35kg
10 Burpees
70 Double Unders
or
Every 4mins x 16min
20 Alt DB/KB Snatch
10 Burpees
70 Double Unders