CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

Spiderman Crawl

10 Single Arm DB Upright Row

Strength

*Specific W/U breaking down the Snatch

– High Pull from each pos

– Muscle Sn.

– Sn Bal

– OHS

3 Position Snatch (Work up to 3 sets @7RPE)

1 @ high hang (pockets)

1 @ knee

1 @ floor/mid shin
*Technique focus –

Modify load and squat depth depending on ability

Metcon

Metcon (Time)

3 rounds:

600m Run

24 KB Swings 32/24kg

12 TTB