CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

1 Length Spiderman Lunge

10 e/s Open Book Rotations

10 Cuban Press

10 Dowel Dislocations

10 OH Squat + Press Behind Neck with Dowel

*3 x 10sec Back Bridge Stretch

Weightlifting

Hang Power Snatch (4×8 starting light and working up to moderate)

** On the 3min for 12min

Barbell cycling practice

Should be nice, smooth reps

Metcon

Metcon (Time)

For time:

21-15-9

Pull-ups

Burpees

Dual DB Deadlift 22.5/15kg

Cap: 12min

EXTRAS

TGU

5-4-3-2-1 building load each set

Dubz

100-80-60-40-20