CrossFit JAK Elite – CrossFit

Warm-up

Warm Up for cleans (No Measure)

3min run/row/AD/skip

2x

10 Dowel Dislocations

3 Hip Openers e/s

5 Muscle Clean

5 Split Press

5 Power Clean

5 Split Jerk Pause

5 Squat Clean + Split Jerk

Weightlifting

20 Min

3 Position Clean & Jerk (1 @ 60%, 1 @ 65%, 4 x @ 70%)

1 x High Hang Clean & Jerk +

1 x Hang Clean & Jerk +

1 x Clean & Jerk

Clean Pull (6 x 2 @ 95% of 1RM Clean)

Gymnastics Skill

10 Mins

Handstand Walk

Scaled

– Wall walk to shoulder taps

– Handstand Hold

RX +

Try to HS Walk over plates

Metcon

10 Min Time Cap

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
42.5/30kg