CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run…

2 rounds with fractionals:

10 Cuban Rotations

10 Reverse Flyes

2 rounds w empty bar:

5 Hang Clean Pull

5 Hang Muscle Clean

5 Front Rack Reverse Lunge

Strength

A: Hang Power Clean (4-3-2-4-3-2)

*Lift every 90sec

*First wave moderate, second wave a little heaver

B1: Seated DB Z Press (Work up to a heavy set of 6 with 2-3 reps in reser)

B2: Weighted Chin-ups (Work up to a heavy set of 4)

Scale to 4×1-3 reps or 4×1 slow negative or 4×5-8 Ring Rows

Metcon

Metcon (Time)

For time:

26 SA DB Snatch 22.5/15kg

60 Double Unders

22 SA DB Snatch

60 Double Unders

18 SA DB Snatch

60 Double Unders

14 SA DB Snatch

60 Double Unders

10min cap