CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run or 40 Dubs

30sec KB/DB Waiters Walk e/s

8 Dual KB/DB Hang Power Clean

5 Broad Jumps

10 Plank Climbers

*Mobs: Scorpion Stretch / Shoulder Stretch

STRENGTH

A: Hang Power Clean

On the 2min for 10min

1 rep, starting around 85% 1RM HPC and building from there to heavy but quality

B: Shoulder Press (1×8 @9RPE, then 2×12 @ less 10%)

1×8 @9RPE (should be approx same load as last week. Just adding one more rep. Adjust accordingly if yo went too heavy/light last week)

2×12 @ approx 10% less than top set (select a load that you can get 12 reps with about 9RPE)

C: Dips (Off boxes or bars)

3×7-12 @ same load as last week, adding one rep

Weighted if necessary

STRENGTH Minimal – Zero Equip

A1. Overhead Squat w 2sec pause at the bottom

5×3

*5 Second Eccentric (lowering) each rep

A2. High Plank Arm Abduction

2 x 30sec e/s

B1. Strict Press

4×10-15

Use any type of external load you can grab

Use tempo to increase challenge if needed

B2. Superman Quadrupled

2×12

Metcon

Metcon (AMRAP – Rounds)

Every 4mins x 16min

10 Power Snatches 50/35kg

10 Burpees

70 Double Unders
or

Every 4mins x 16min

20 Alt DB/KB Snatch

10 Burpees

70 Double Unders