CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2min Bike/Run/Row/Ski…

Then…

2 Rounds

10 Ring Rows

1 Length Monster Walk

10 Goblet Squats w/skills band around knees

10 Broad Jumps

10 Dowel Dislocations

Weightlifting

Back Squat (6 x 2 @ 80%)

We will be squatting again 3x a week for the next 3 weeks. Record your weights in Wodify… pleasee

Bulgarian Split Squats (4 x 8 on ea leg)

Skill

Rope Climb

5mins – Go over technique

Metcon

Metcon (Time)

Banzon Special

Cash In:

37 DB Snatches (22.5/15kg)

3 Rounds

12 Deadlifts (70/47.5kg)

9 Hang Power Cleans

6 Push Jerks

3 Bar Muscle Up’s

1 Rope Climb

Cash Out:

Does it even need to be said…

800m Run
Scaled

60/37.5kg