CrossFit JAK Elite – CrossFit

Warm-up (No Measure)

400m Run,

10 Dislocations

10 Scorpion Stretch

10 Shoulder Taps

2 x 5 Reps

Muscle Clean

Strict Press

Push Press

Push Jerk (TnG)

Strength

Power Clean + 4 TnG Push Jerk

On The 90sec x 5 Rounds @ heavy across. Approx 75% 1RM Push Jerk

Front Squat (5-5-5-5)

4 Sets of 5reps across approx 75-80% of 1RM

** Weighted Strict Pull-ups between sets 3-5 Reps

Metcon

Metcon (Time)

40-30-20-10

Cals on Row/Ride/Ski

*In between sets (-) complete

15 KB Swing 24/16kg

10 SA KB Hang Snatch (5 each side)

10 SA KB Thruster (5 each side)