CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

15cal Bike/Row/Ski/200m Run

12 Banded Goodmornings

12 Deadbugs

Strength

Deadlift (3×6 @8.5RPE across)

We will be increasing 0.5 again for 1 more week

Superset with…

** SHSPU **

In between each set of Deadifts, perform 1 moderately challenging set of SHSPU or progressions

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds