CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

400m Row

20 Walking Lunges

10 Seated Cuban Press with fractional plates

5 Vertical Jumps with soft landing

Weightlifting

Split Jerk (Work up to a set of 2 at 9RPE)

**Aiming for slightly heavier than last week

Metcon

Metcon (AMRAP – Reps)

AMRAP 6min

30 DU’s

10 TTB

6 Thrusters 40/27.5kg

2min Rest

AMRAP 5min

25 DU’s

8 TTB

5 H.Snatch 50/35kg

2min Rest

AMRAP 4min

20 DU’s

6 TTB

4 H.Clean & Jerk 60/40kg