CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10 Weighted Dislocations

1 Length Spiderman Crawl

3 Hip Openers e/s

Strength

**Specific Warm-up**

2 x 5 Reps

– 2 Pulls from each position

– Muscle Snatch

– OHS

– Snatch Balance

3 Position Snatch (Work up to max on this complex)

1 @ high hang (pockets)

1 @ knee

1 @ floor/mid shin

Metcon

Metcon (Time)

6 rounds:

6 Pull-ups

6 Power Snatch 50/35kg

**straight into

6 rounds:

8 Burpees

8 Push Press