CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
2xRounds
10 Dislocations
10 Sots Press w dowel
w Empty bar
8 Snatch Deadlift
8 Snatch Pull
8 Muscle Snatch
8 Power Snatch
8 OHS w pause
*Couch Stretch
STRENGTH
Running clock on the 2min X 16min…
2 Power Snatch + 1 Snatch (@70-75% 1RM)
On the 2min x 5 sets
00.00-10:00
Deficit Snatch Pull Complex (@100% 1RM P.Snatch)
Snatch Deadlift w pause mid-shin and mid-thigh
Snatch Deadlift
Snatch Pull
On the 2min x 3 sets
10:00 – 16:00
*2inch deficit
Metcon
Metcon (AMRAP – Rounds)
16min EMOTM
1. 180m Run* (under 40sec)
2. 1-3 Rope Climbs
*Turn around at pole before the corner = 180m
** Ropes cannot be shared.
Sub for 40sec max Pull-ups instead