CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400 Run, Row or 800 Bike
2 Rounds w empty bar:
8 Snatch Deadlifts
8 Snatch Pull
8 Muscle Snatch
8 OH Lunges
8 Behind the neck PP
8 Scap Pull-ups
8 Straddle Sit-ups
Weightlifting
Power Snatch (4 Reps TnG)
In 5 working sets build to your heaviest set of 4
*Smooth consistent reps
10min EMOM
Min 1: 4 TnG P.Snatch
Min 2: Unbroken set of TTB
Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
*20min Cap