CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Jumps on/off a plate or 20 bunny hops

200m Run

15 Goblet Squats w pause

24 SA KB Snatch (12R, 12L)

*Mobs: OH thoracic roller stretch, 2min extending over an object (roller/WB/arm of your lounge)

STRENGTH

A: Hang Power Snatch

Work up to a heavy single

Then

5×1 @90% of above

B: Front Squat (1×8 @8RPE, then 2×12 less 10%)

1×8 @8RPE (Should be approximately same load as last week. Just adding one more rep. Adjust accordingly if you 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 8RPE)

C: Bulgarian Split Squats (4×17 e/s @ same load as last week)

STRENGTH Minimal – Zero Equip

A) 1. DB Hang Split Snatch

4×6 (3R, 2L)

A) 2. Tuck Jumps

4×6

B)1. Supine Leg Raise

3×20

B) 2. Side Plank with Leg Abduction (per side)

3x30sec e/s

Metcon

Metcon (Time)

5 Rounds:

8 Single DB Deadlifts left arm

8 Single DB Deadlifts right arm

6 Single DB Hang Power Clean left arm

6 Single DB Hang Power Clean right arm

4 Shoulder to OH left arm

4 Shoulder to OH right arm

200m Run
or

100 Single Arm Devils Press

At the start of every 2min, run 100m or 12 Split Jumps

*20min Cap