CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Med Ball Run

2 rounds

12 Walking Lunges

12 Prone Shoulder Taps

Strength

Back Squat (5RM)

Back Rack Lunge (*Reverse*)

Work up to a heavy set of 14 with 1-2 reps in reserve (8.5RPE)

Same load as last week, but adding one more rep

Strict Handstand Push-ups

Or Progression

4 quality, submaximal sets with 1-2 reps in reserve

Use deficit if needed

Metcon

Metcon (AMRAP – Reps)

On the 2min for 12min

200m Run

Power Clean @ 75% 1RM until the 2min

EXTRAS

Tricep Bench Dips 3 x challenging sets

Single Leg Weighted Glute Bridge 3×10