CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

1 Length Spiderman Lunges

10 Scap Pull-ups

10 Banded Kick Backs ea side

3 Rounds with an empty Barbell

3 Muscle Cleans

3 Front Squats

3 Push Press

5 Back Squats

5 Bent over Rows

Weightlifting

Front Squat (3 x 1 @ 100%)

Walking Lunges (3 x 12)

Use DB’s or KB’s

Valentine’s Day WOD

“BREAK UP / MAKE UP” (Time)

With a partner:

Part A) “The Break Up”

Against your partner

DEATH BY:

KB Swing 24/16

Burpees

1st min=1 KB Swing + 1 Burpee

2nd min=2 KB Swing + 2 Burpees

…and so on until failure

— 2 Min Rest —

Part B) “The Make Up” – 6 Rounds (alternating) for Time of:

5 Squat Cleans (60/40kg)

10 Pull-Ups

150m Run

One partner completes a round while the other performs a Max Hollow Hold.

Cash-out:

300 Double Unders (shared)

EXTRAS

Glute-Ham Raises (4 x 15)

V-ups (4 x 15-20)

KB Side Bends (4 x 10 ea side)