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 Squat

5 Sq Cln Thruster

Strength

A: Bear Complex (1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

B1: Seated DB Z Press

Work up to a heavy set of 6-8 with 1-2 reps in reserve (8.5RPE)

B2: Weighted Chin-ups (Work up to a heavy set of 3)

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

Metcon

Metcon (AMRAP – Reps)

12min AMRAP

2-4-6-8-10-12…

Power Clean 50/35kg

Front Squat

TTB

Push-ups

EXTRAS

DB Front Raise 4×9-11

DB Behind Neck Tricep Extension 4×9-11