CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2 rounds:

20m Dyno Walks

https://www.youtube.com/watch?v=Gb0kNF19NfY

20m Bear Crawls

20 Russian KB Swings @ light

Strength

A: Deadlift (8 Reps @8RPE)

**Aim for slightly more than last week, but still should feel like you have at least 2 reps in the tank with perfect form. We will increase the RPE next week and the week after

B1: Bulgarian Split Squats (3 x 8)

B2: Behind Neck Strict Press (3 x 8)

Metcon

Metcon (AMRAP – Reps)

For total reps

EMOM 16min

1. TTB

2. HSPU

3. Front Squats 60/40kg

4. Rest