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 (6 Reps TnG)
E90 x 6min
*Work up to a smooth, heavy set of 6
*Heavier than last week’s 7
Push Jerk (6 Reps TnG)
E90 x 6min
*Work up to a smooth, heavy set of 6
*Heavier than last week’s 7
Metcon
Metcon (AMRAP – Reps)
2mins on / 1min off x 6
8 Cal Bike or Row
10 Wall Balls 9/6kg
10 KB Swings 16/24kg
*Remaining time max Burpee Box Jumps