CrossFit JAK Elite – CrossFit

Warm-up

BB Warm-up for the Clean (No Measure)

5 Reps of each w an empty bar…

Clean High Pull

Pwr Clean

Front Squat

FS Rock Bottom Bounces x 10

Hang Squat Clean

Full Clean

Weightlifting

Clean and Jerk (2-2-1-2-2-1-1)

2 @70%

2 @75%

1 @80%

2 @75

2 @80%

1 @85%

1 @90%

Seated Box Jumps (5 x 3)

Start seated on a Step/Stool then perform a Box Jump from a seated position. Focus on only the explosive, concentric action of the movement.

Metcon

Metcon (Time)

Cardio Test

Complete in any order

2km Row

50 Cals Air Dyne

1 Mile Run