CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Prone Pass throughs

60sec 90/90 Bear Sit transition

Then with an empty bar…

2 x 5

Snatch Pull

Muscle Snatch

Sn. Bal

OHS

Snatch

Strength

***EMOM – 15min***

Hang Power Snatch (Min 1-5 ~ 1Rep @60-70% 1RM)

Power Snatch (Min 6-10 ~ 1Rep @65-75% 1RM)

Snatch (Min 11-15 ~ 2Reps @70-80% 1RM)

Metcon

Metcon (Time)

Rx

5 rounds for time:

10 Pull-ups

20 Walking Lunges

200m Run

Rx+

5 rounds for time:

10 CTB

10 Pistols

200m Run