CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes – Row/Run/Ride or Ski

2 Rounds

10 Banded Hollow Pull Downs

10 Banded Pull Aparts

10 Sotts Press with Dowel

15 Dowel Dislocations

2 Minute Barbell and Roller Stretch

Weightlifting

Shoulder Press (4 x 6)

Lift at 90% of your 10RM from last week

1A): DB Floor Press (3 x 8)

* Go heavier than last week

1B): DB bent over row (3 x 8)


* Go heavier than last week

1C): DB Bicep Curls (3 x 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

9/6 Cal Air Dyne/ Row/ Ski

12 Power Snatches (40/25kg)

— Rest 1 Min —

3 Min AMRAP

9/6 Cal Air Dyne/ Row/ Ski

8 Power Snatches (45/30kg)

— Rest 1 Min —

3 Min AMRAP

9/6 Cal Air Dyne/ Row/ Ski

4 Power Snatches (50/35kg)

Core Finisher

Metcon (Time)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold