CrossFit JAK Elite – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Barbell Cycling (10-8-6-4-2)

10 Power Snatches @ 60%

8 Power Snatches @ 65%

6 Power Snatches @ 70%

4 Power Snatches @ 75%

2 Power Snatches @ 80%

Metcon (AMRAP – Reps)

20Min AMRAP

Cash In: 100m Partner Carry (each)

P1

15 Kettlebell Swings (24/16kg)

10 Plate Ground to Overhead (20/15kg)

5 Burpees

P2

Max Wall Balls
P1 completes 1 round & P2 does max wall balls. Swap once P1 has completed a round.

Score is Wall Balls