CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

90/90 Bear Sit

1 Length Lateral Shuffle

10 Goblet Squat with Pause

8m Duck Walk

Strength

A1: Back Squat (Work up to a set of 10 with 0-1 reps in reserve)

**More weight or reps than last week

A2: Handstand (Hold against wall 10-30sec)

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B1: Dips (3 x challenging sets)

*Or Diamond Push-ups

B2: Bulgarian Split Squats (3×10-13)

**More weight or reps than last week

Metcon

Metcon (AMRAP – Reps)

3 Rounds, 1minute per station. As many reps as possible…

– Double Unders

– Pull-ups

– Snatches 35/27.5kg

– Thrusters

– Rest

EXTRAS

EMOM 9min

1. 5 Sandbag Cleans

2. 3-5 Ring MU’s or Kipping Swing + Pull to hips

3. 1 Length HSW