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 Muscle Snatch

5 OHS

Strength

A: Power Snatch + H.Snatch + 2 OHS (Building)

*On the 90sec X 9min

B1: Close Grip Floor Press (Work up to a heavy set of 7)

*With 1-2 reps in reserve (8.5RPE)

*Same load as last week, but adding one more rep

B2: DB Lat Raise (4×9-11)

Metcon

Metcon (AMRAP – Reps)

15min (5 rounds)

60sec Bike/Row/Ski @ hard effort

30sec Rest

60sec Dual DB Box Step Ups @22.5/15kg 24/20inch

30sec Rest

EXTRAS

DB Pec Flyes 4×10

Prone Grip Barbell Curls 4×10