CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, Row or 800 Ride
10 Dislocations
10 Hip Openers
3 Rounds:
4 Snatch Deadlifts
4 Muscle Snatch
4 OH Lunges
4 Behind the neck PP
4 OHS
Weightlifting
Power Snatch (5 Reps TnG)
In 5 working sets build to your heaviest set of 5
*Smooth consistent reps
10min EMOM
Min 1: 5 TnG P.Snatch
Min 2: Unbroken set of TTB
Metcon
Metcon (Time)
On a 14min running clock, perform for time:
50 Cal Bike or Row
30 Box Jumps
Then, in the remaining time establish a 1RM Overhead Squat (from the floor)