CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
10 Dislocations
10 Dowel OHS
Empty bar:
2 x 5
Snatch DL
Snatch Pull
Muscle Snatch
P. Snatch
OHS
Snatch
Weightlifting
2 Power Snatch + 1 Pause Snatch (On the 1:30 x 6)
Pause at knee and in receiving position.
Receive in deep squat.
1. Light
2. Moderate
3. Moderate-heavy
4. Moderate
5. Moderate-heavy
6. Heavy but tidy
Metcon
Metcon (Time)
3 Rounds:
200m Ball Run
10 SDLHP
10 S2OH
200m Ball Run
10 DB Hang Squat Clean
10 V-Snaps
(*18min Cap)