CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

20 Walking Lunges

10 Seated Cuban Press with fractional plates

5 Vertical Jumps with soft landing

Strength

Foot work w/u

5 x each

Step out to receiving pos then recover (no bar)

Slide feet to receiving pos then cover (no bar)

Bar racked / Jerk Press

Jerk Bal

Split Jerk

Split Jerk (3×2 at 8RPE across)

**Should have 2-3 reps left in the tank with perfect form

Metcon

Metcon (Time)

5 Front Squats 60/35kg

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5 Front Squats

10 Pull Ups

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5 Front Squats

10 Pull Ups

5 Power Snatch

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5 Front Squats

10 Pull Ups

5 Power Snatch

10 HSPU

———-

5 Front Squats

10 Pull Ups

5 Power Snatch

10 HSPU

5 Clean & Jerk

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5 Front Squats

10 Pull Ups

5 Power Snatch

10 HSPU

5 Clean & Jerk

10 TTB