CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Dislocations

5 H.Muscle Clean + 5 Press

10 Banded Press e/s

5 Power Clean + P.Jerk

10 Banded Face-Pulls

*KB hammy stretch from box – 2 x :30

Weightlifting

Clean and Jerk (4×8 starting light and working up to moderate)

** TNG on the 3min for 12min

Barbell cycling practice. Should be nice, smooth reps

Metcon

Metcon (4 Rounds for time)

On the 4min for 16min

16/14cal Bike or Row (1:45 cap)

15 Thrusters (42.5/30kg)

EXTRAS

2-3 Rounds:

1 Length of Green Front Support walk on sliders up then reverse

30 Russian Twist 25/15kg Plate

1min Weighted Plank 25/15kg Plate