CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run or 40 Dubs

30sec KB/DB Alt Z-Press

5 H. Clean Pull

5 H. Muscle Clean

5 H. Power Clean

5 Broad Jumps

10 Plank Climbers

*Mobs: Scorpion Stretch / Shoulder Stretch

STRENGTH

A: Hang Power Clean

5×2 @ 80% of last week’s top single

B: Shoulder Press (Drop sets)

1×6 @6-7 RPE throughout (deload week)

1×8 (less 3-5%)

1×10 (less 3-5%)

C: Dips (Off boxes or bars)

2×5-10 @ 80% of last week

Weighted if necessary

STRENGTH Minimal – Zero Equip

A) 1. Strict Press

3×10-15

Use any type of external load you can grab

Use tempo to increase challenge if needed

A) 2. Rear Foot Elevated Split Squat

3x30sec e/s

Core:

B) 1. Diagonal V-sits

3×20

B) 2. Flutter Kicks

3 x 40sec

Metcon

Metcon (Time)

10 Rounds:

30 Double Unders

8 Hang Snatch 40/30kg

or

10 Rounds:

30 Double Unders

10 10 Dumbbell Hang Split Snatch

*For the DB work alternate hands and feet each rep
No equip? No worries!

100 Burpees for time

*At the beginning of every minute, perform 10 fwd Lunges

15min Cap