CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run or 50 Dubs
10 Twisted Bears
10 Single Arm Sots Press e/s
5 Snatch Pull
5 Muscle Snatch
*Mobs: Scorpion Stretch, thoracic spine roll
Weightlifting
A: Power Snatch (Waves)
On the 2min for 12min
1. 2×3 @ 65-75% (TnG if possible but not required
2. 2×2 @75-85% 1RM (dumb if possible)
3. 2xSingles @ 85-92%
4. 2×3 @70-80% (a bit heavier then 1st set of triples, TnG if possible)
5. 2×2 @80-90%
6. 2×1 @90-97%
B: Handstand Push-ups (Tempo Strict)
5 sets of 3-5 reps
30X2 temp
*Aiming for more reps/greater deficit/more load than last week
3 eccentric lower on each rep and 2sec hold at the top
Add deficit and/or weight vest as needed
Scale to kick-up for 2sec hold and just lower to floor or deficit
STRENGTH Minimal – Zero Equip
A) 1. Tempo SA Front Rack or OH Squat
4×5 per side
A) 2. Prone Shoulder Taps
4x30sec
A) 3. Door Frame Rows
4x30sec
https://youtu.be/r8NzhNe9Res
B) Alternating Diagonal V-snaps
3×24
Metcon
Metcon (AMRAP – Reps)
12min AMRAP
12 SA OH Walking Lunges (6R/6L)
24 Double Unders
12 SA DB Power Cleans (6R/6L)
24 Double Unders