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
5 H. Snatch Pull
5 H. Muscle Snatch
5 H.P.Snatch
*Mobs: OH thoracic roller stretch, 2min extending over an object (roller/WB/arm of your lounge)
STRENGTH
A: Hang Power Snatch (5×2 @ 80% of last week’s top single)
B: Front Squat (Drop sets)
1×6 @6-7 RPE throughout (deload week)
1×8
1×10
C: Bulgarian Split Squats (2×15 e/s @ 90% of last week)
STRENGTH Minimal – Zero Equip
A) 1. Single leg RDL
3×12 per side
*Use anything to load up
A) 2. Broad Jumps
5×5
*Working on absorbing the landing by descending into a squat with good control
B) 1. Pistol Squats
4×12
*modify to a bench if needed
B) 2. Body Row *under table
4×6-10
Metcon
Metcon (AMRAP – Reps)
10min AMRAP
10 Air Squats
9 Single Arm Deadlift, Right Arm (22.5/15kg)
9 Dumbbell Snatch, Right Arm
10 Push-Ups
9 Single Arm Deadlift, Left Arm
9 Dumbbell Snatch, Left Arm