CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
100m Run
10 Dislocations
5 Clean Pull
5 Muscle Clean
5 Power Clean
5 Shoulder Press
5 Jerk Shrugs
5 Push Jerks
Weightlifting
Power Clean (7 Reps TnG)
E90 x 6min
*Work up to a smooth, heavy set of 7
*Heavier than last week’s 8
Push Jerk (7 Reps TnG)
E90 x 6min
*Work up to a smooth, heavy set of 7
*Heavier than last week’s 8
Metcon
Climbing Amanda (Time)
3-2-1
Legless Rope Climb
9-7-5
Squat Snatch 60/40kg
Mod: Rope climb 5,4,3
Rope Pulls 10,8,6