CrossFit JAK Elite – CrossFit

Warm-up

400m Run, then…

Burgener Warm-up for the Clean (No Measure)

3 Rounds (5 Reps Each Movement)

1. Down & Up

2. Clean Pull

3. Muscle Clean

4. Clean Land

5. Clean Drop

6. Hang Power & Jerk

Weightlifting

Clean Pull (3 x 4 @ 100%)

Power Clean (Find a 3RM)

3 @ 70%

3 @ 75%

3 @ 80%

Then go for 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

50m Farmers Carry (28/20kg)

100m Sprint

50m Farmers Carry

21 Russian KB Swings

—- Rest 2 Mins —-

8 Min AMRAP

12 Suitcase KB Deadlift (28/20)

12 Burpees