CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

20 Lunges

10 ea side Bottoms up KB Press

10 Wall Angels

20 Banded Pull-aparts

10 Hip Openers

2 Rounds

Burgener Warm Up

1. Down & Up

2. Snatch Pull

3. Muscle Snatch

4. Snatch Land

5. Snatch Drop

6. Hang Power Snatch

Weightlifting

1A: Floor Press (3 x 5 @ 80%)

* 2-3 Warm up sets, then 3 sets of 5 at 80%

1B: Pendlay Row (3 x 10)

1C: Banded Face Pulls (3 x 12)

Every 90 seconds x 4

Power Snatch + H.Snatch + 2 OHS (Every 90secs x 4)

Add weight each set, whilst still maintaining good form & technique

Metcon

Metcon (Time)

4 Rounds

9 OHS (45/27.5kg)

15 Toes to Bar

Straight into…

4 Rounds

9 Power Snatches (45/27.5kg)

15 Wall Balls (9/6kg)
16min Time Cap