CrossFit JAK Elite – CrossFit

Warm-up

BB Warm-up for Snatch (No Measure)

5 Reps of each movement…

Snatch High Pull

Muscle Snatch

Power Snatch

Snatch Balance

OH Squat

Rock Bottom Bounce x 10 reps

Hang Squat Snatch

Full Snatch

Weightlifting

Snatch Pull + Snatch + OHS (6 x 1)

Lift Every 90 seconds

Focus on good form, rather than lifting heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner – Share Reps

20 Min AMRAP

30 Deadlifts (80/65)

30 Push-ups

300m Row or 600m AD (each)

30 Box Jumps

Cash Out: Choose 1

6 Rope Climbs / 6 Peg Boards/ 6 Wall Walks