CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
20 Jumps on/off a plate or 20 bunny hops
200m Run
15 Goblet Squats w pause
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 single
Then
5×1 @90% of above
B: Front Squat (1×8 @8RPE, then 2×12 less 10%)
1×8 @8RPE (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 8RPE)
C: Bulgarian Split Squats (4×17 e/s @ same load as last week)
STRENGTH Minimal – Zero Equip
A) 1. DB Hang Split Snatch
4×6 (3R, 2L)
A) 2. Tuck Jumps
4×6
B)1. Supine Leg Raise
3×20
B) 2. Side Plank with Leg Abduction (per side)
3x30sec e/s
Metcon
Metcon (Time)
5 Rounds:
8 Single DB Deadlifts left arm
8 Single DB Deadlifts right arm
6 Single DB Hang Power Clean left arm
6 Single DB Hang Power Clean right arm
4 Shoulder to OH left arm
4 Shoulder to OH right arm
200m Run
or
100 Single Arm Devils Press
At the start of every 2min, run 100m or 12 Split Jumps
*20min Cap