CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run or 400 Bike then…

2 rounds

Wrist Flow

Crab Walk

10 Banded Kick-backs e/s

10 Goblet Squats w Pause

Strength

Front Squat (Work up to a set of 6 at 8RPE)

**Should have at least 2 reps left in the tank with perfect form

Next week and week after we increase 0.5RPE

**SUPERSET WITH**……

Handstand Push-ups (1 Challenging Set STRICT)

*Or Progression

Metcon

Metcon (Time)

15 Clean & Jerk 60/40kg

15 Power Snatch

1 Mile Run

15 Clean & Jerk

15 Power Snatch