CrossFit JAK Elite – CrossFit

Warm-up

10 Min

The Burgener Warm-up (No Measure)

3 Reps of each:

1. Down and up (dip-drive)

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

Weightlifting

3 Position Snatch (1 x @ 60%, 1 x 65%, 2 x 70%)

1 @ high hang (pockets)

1 @ knee

1 @ floor/mid shin

Snatch Pull (3 x 3 @ 90%, 3 x 3 @ 95%)

Metcon

Landscape Creations

Metcon (AMRAP – Rounds and Reps)

Partner Workout

Complete as many meters on the Rower in 12mins

+

12min AMRAP

10m Handstand Walk

8 Devil Press

8 Dual DB Thruster
RX: 22.5/15kg

Scaled: 15/10kg

Sub Handstand Walk for 30m Overhead Walking Lunge

*Both working at the same time.

*No minimum work requirement

*Change at any time