CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

2 Lengths Banded Monster Walk

5 DB Push Press

100m Run

10 Dislocations

5 Skin the Cat (low rings)

Weightlifting

Front Squat (3 x 3 @ 95%)

Every 90 seconds x 4

1 Pause Jerk + 2 Jerks (4 x 1)

Pause in dip for 2 seconds, then drive barbell up
Start at 55/60% of 1RM Push Jerk, build up weight each set.

Metcon

Metcon (5 Rounds for time)

Every 4mins x 5 Rounds

300m Run

30 Double Unders

5 Clean & Jerk (60/45kg)
*4mins to complete the round, remaining time = rest.