CrossFit JAK Elite – GPP with Ricky Garard

Warm-up

For Quality:

20/15 Cal Row or Bike

20 Overhead Plate Lunges

20 Straight Arm Plate Squats

20m Plate Overhead Duck Walk

20sec Plate On Offs (fast feet)

Weightlifting / Strength

Squat Clean & Split Jerk

3 x 3 @70 – 75%

3 x 2 @77.5 – 82.5%

3 x 1 @85 – 90%

9 Rounds Total:

First 3 Rounds: Every 2.5 Minutes

Middle 3 Rounds: Every 2 Minutes

Last 3 Rounds: Every 90sec

Rest As Needed Between Each 3 Rounds.

Metcon

3 Rounds For Time:

400m Run

3/2 Legless Rope Climbs

75 Double Unders

10 Push Jerks @75/55kg

*Scale As Needed*

Normal Rope Climbs

X2 Single Skips

Lighter Push Jerks