CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Barbell Flow – coach to lead

With an empty bar, spend 3min continuous-

EG

Deadlifts

Rows

Squats

Muscle Clean

Lunges

Pulls

Etc

Strength

Hang Clean (Work up to a set of 3 at 8RPE)

** from below knee

**Aim for heavier than last week’s set of 4

Clean Pull (1 inch deficit)

**3×3 @ approx 105% 1RM Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16min

20 SA DB OH Walking Lunges 22.5/15kg (10/10)

20/15 Hand Release Push-ups

20 Box Jump Overs 30/24inch

20/15cal Bike or Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 16min

20 SA DB OH Walking Lunges 22.5/15kg (10/10)

20/15 Hand Release Push-ups

20 Box Jump Overs 30/24inch

20/15cal Bike or Row