CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Run…
3 Rounds @ light
6 KB Suitcase DL per side
5 Single Arm Front Squat per side
4 Single Arm Push Press
** Go over complex with empty bar x 3 sets w coach
Weightlifting
Clean and Jerk Complex A (On the 2min for 6min)
*TnG*
Cluster
Power Clean, Push Jerk
Hang Squat Clean, Split Jerk
Build to heavy
Clean and Jerk Complex B (On the 2min for 6min)
*Can Dump between reps*
Power Clean, Push Jerk
Hang Squat Clean, Split Jerk
Build to heavy
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups