CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

8 Suitcase DB Deadlifts each side

Prone Scap CARS on all fours

https://youtu.be/Cb8PN6NHTo8

10 Prone Shoulder Touches

20sec Hollow Hold

Strength

**On the 3min for 15min complete A&B. Rest as needed between movements, as long as each set of Deadlift starts about every 3min.

A : Deficit Deadlift (5 Reps @ approx 70% (1inch deficit))

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

B: Seated DB Z Press (8 Reps)

Metcon

Metcon (AMRAP – Reps)

AMRAP 9min (3 rounds)

1min Shoulder to Overhead 60/40kg

1min Cals Bike/Row/Ski (45 sec + 15sec Transition)

1min Rest

Rest until 14min

AMRAP 6min (2 rounds)

1min Power Snatches (50/35kg)

1min Cals Bike/Row/Ski (45 sec + 15sec Transition)

1min Rest

Score is total reps + cals