CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
5 Inchworm to Hip Openers
20 Plate on/offs
5 sets:
3 P.Clean + 3 FS + 3 Split Press
5 sets of complex w empty bar
*Wrist warm-up
STRENGTH
Every :90 for 12min
1 P.Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
*Build load
Metcon
Metcon (Time)
5-10-15-15-10-5
Hang Power Clean 42.5/30kg
HSPU*
*Kipp or Pike from Box