CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

60sec Bike or 200m Run

12 Plate G2OH + OHS

20 Plate OH Walking Lunge

10m Plate OH Duck Walk

Weightlifting

**Test**

Snatch (1RM)

**Suggested build-up

Empty bar positional work and patterning

1×5 30% (Power Sn + OHS)

1×3 40% (Power Sn + OHS)

1×2 50% (Power Sn + OHS)

1×1 60%

1×1 70%

1×1 80%

1×1 90%

1×1 95%

1×1 >100%

Metcon

Metcon (Time)

For time:

800m Run

30 Burpees

800m Run