CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

6 Min AMRAP

5 Scap Pull-ups

5 Burpees

5 OHS w/empty Barbell

10 Hollow Rocks

Weightlifting

25 Mins

Shoulder Press (2 x 6)

* Try to go heavier than last week

Push Press (2 x 6)

*Add more weight on your bar, than you just did for Shoulder Press

1A) : DB Floor Press (3 x 6-8)

1B): Barbell Row (3 x 6-8)

1C): Hammer Curls (3 x 6-8 ea arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

21-15-9

Overhead Squats (40/30kg)

Sit-ups

— 2 Min Rest —

5 Min AMRAP

15-12-9

Thrusters (40/30kg)

Pull-ups

— 2 Min Rest —

5 Min AMRAP

12-9-6

SDLHP (40/30kg)

Pistols