CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Tabata 20sec on/ 10 off x 8

Bike or Row

Then…

2 Rounds

5 Cossack Squats

5 Scap Push-ups

5 Broad Jumps

5 Back Roll to Pancake

Weightlifting

Front Squat (3 x 5 @ 80%)

Week 2 – last week we were lifting at 75% for 8 reps. This week we will lift at 80% for 5 reps.

Deadlift (4 x 6 )

Lift at 90% of your 10RM from last week

Metcon

Metcon (Time)

20 Burpees

30 DB Box Step Up (22.5/15)

20 Burpees

30 DB Hang Clean & Jerks

20 Burpees

30 DB Snatches