CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Wrist Flow

10m Lizard Crawl

10m Crab Crawl

2 Rounds:

5 Hang Snatch Pull

5 Hang Muscle Snatch

5 OH Lunges

Strength

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

*On the 90sec

*First wave moderate. Second wave a little heavier

B1: Close Grip Floor Press (Work up to a heavy set of 6)

*With 2-3 reps in reserve

B2: DB Lat Raise (4×8-10)

Metcon

Metcon (Time)

10 Clean & Jerks, 80/52.5kg

–then–

6 Rounds:

-Row, 250m or Run 150m

-15 KBS 24/16kg

–then–

10 Snatches, 60/40kg