CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
50 Dubs or 100 singles
w a dowel:
10 Dislocations
5 x 1 Snatch Bal + 1 Sots Press + 1 OHS
Then w empty bar
2 Rounds:
5 Snatch Pull
5 Muscle Snatch
5 H.P. Snatch
5 H. Sq. Snatch
STRENGTH
5min EMOM
3 Snatch Grip Push Press +
1 OHS
5min EMOM
1 Hang Power Snatch +
1 Hang Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 DB Snatch 22.5/15kg
20 Push-ups
30 Air Squats
40 Double Unders