CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run, then…

2 rounds:

30sec Burpees

1 Length Spiderman Crawl

10 Weighted Dislocations

Weightlifting

**Specific WU**

3 x 5 Reps of each

– Snatch Pull (2 reps from each pos)

– Muscle Snatch

– OHS

– Snatch Balance

3 Position Snatch (Perform 3 sets at 8RPE)

1 @ high hang (pockets)

1 @ knee

1 @ floor/mid shin
**Aiming for more load and better technique than last week

Metcon

Metcon (Time)

3 Rounds

12 Deadlift 70/47.5kg

12 Pull Ups

3 Rounds

9 Hang Power Clean

9 HSPU

3 Rounds

6 S2O

6 TTB