CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
500m Row or 400m Run
2 x 5 Reps
– Clean Pull
– Muscle Clean
– P.Clean
– Shoulder Press
– Jerk Shrugs
– P.Jerk
Weightlifting
Power Clean (8 Reps TnG)
E90 x 6min
*Work up to a smooth, heavy set of 8
Push Jerk (8 Reps TnG)
E90 x 6min
*Work up to a smooth, heavy set of 8
Metcon
Metcon (Time)
*Buy-in: 10 Wall Walks
30-20-10 Reps
DB H.P. Clean & Jerk 22.5/15kg
CTB Pull-ups