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

Paused Back Squat (4 x 6 @ 55%)

3 seconds on the way down

2 seconds at the bottom

Fast Up

3 Position Snatch (1 x @ 60%, 1 x @ 65%, 4 x @ 70%)

1 @ high hang (pockets)

1 @ knee

1 @ floor/mid shin

Snatch Pull (6 x 2 @ 95%)

Metcon

Evolve Health Illawarra Girls

Metcon (AMRAP – Rounds and Reps)

With a Partner…. 12 Min Time Cap

Annie

50-40-30-20-10

Double Unders

Sit-Ups

Amanda

9-7-5

Muscle Up’s

Snatch (60/40kg)

Grace

30 Clean & Jerks (60/40kg)
* No minimum work requirement. One athlete working at a time, share reps & change at any time.

Scaled

50/27.5kg

DU – Singles 1:2

Muscle Up – Toes 2 Rings 1:3

Squat Snatch – Power Snatch 1:1