CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8 Ring Rows

8 Wall Ball

8/6 Calorie Row

8 Burpees

Mobility

2min Roller Barbell Thoracic Stretch

Shoulder Stretch on box or rings

Roll Triceps out on Barbell

Weightlifting

Snatch (2-2-2-2-1-1)

2 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

Then go for a Heavy Single x 2

Toes to Rings (5 x 10)

In between Snatches

Benchmark Friyays

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
60/42.5kg