CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run or 50 Dubs

10 Twisted Bears

10 Single Arm Sots Press e/s

5 Snatch Pull

5 Muscle Snatch

*Mobs: Scorpion Stretch, thoracic spine roll

Weightlifting

A: Power Snatch (Waves)

On the 2min for 12min

1. 2×3 @ 65-75% (TnG if possible but not required

2. 2×2 @75-85% 1RM (dumb if possible)

3. 2xSingles @ 85-92%

4. 2×3 @70-80% (a bit heavier then 1st set of triples, TnG if possible)

5. 2×2 @80-90%

6. 2×1 @90-97%

B: Handstand Push-ups (Tempo Strict)

5 sets of 3-5 reps

30X2 temp

*Aiming for more reps/greater deficit/more load than last week

3 eccentric lower on each rep and 2sec hold at the top

Add deficit and/or weight vest as needed

Scale to kick-up for 2sec hold and just lower to floor or deficit

STRENGTH Minimal – Zero Equip

A) 1. Tempo SA Front Rack or OH Squat

4×5 per side

A) 2. Prone Shoulder Taps

4x30sec

A) 3. Door Frame Rows

4x30sec

https://youtu.be/r8NzhNe9Res

B) Alternating Diagonal V-snaps

3×24

Metcon

Metcon (AMRAP – Reps)

12min AMRAP

12 SA OH Walking Lunges (6R/6L)

24 Double Unders

12 SA DB Power Cleans (6R/6L)

24 Double Unders