CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10 Prone Pass throughs

60sec 90/90 Bear Sit transition

Strength

With an empty bar 2 x 5 Reps

– Snatch Pull from below knee

– Muscle Snatch

– Snatch Bal

– OHS

– H. Snatch

Hang Snatch (from below knee)

**Work up to set of 3 at 7RPE.

Aim for heavier than last week’s set of 4

** Do Power Snatch instead of Squat Snatch if not proficient on full lift yet

Metcon

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

7 Thrusters 50/35kg

11 Pull Ups

5min AMRAP

7 OHS

11 Burpee Over Bar

5min AMRAP

7 Power Clean

11 Pistol Squat