CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20cal Bike or Row, building speed each 5 cal or 2min Dubs

5 H. Snatch Pull

5 H. Muscle Snatch

5 H. Snatch

5 OHS

*Mobs: OH Mobility on roller (thoracic, chest, shoulders) + Hip Flexor/Couch Stretch

Weightlifting

A: Hang Snatch (just below knee) + Snatch (Work up to a heavy set)

Then

4 sets @90% of above set

B: Power Clean + Split Jerk

2 Reps on the 2min for 10min @75% 1RM PCPJ

Treat this as moderate tech work

C: Front Squat

We are looking for about a 3% increase on last week, depending how it felt last week and how it feels today.

1×4 @8RPE (a comfortable load, 2-3 reps left in tank)

3×6 @ (Roughly 85% of the above weight)

STRENGTH Minimal – Zero Equip

A) 1. Goblet Cossack Squats

3x60sec Alt legs

*Increase reps on last week

A) 2. Single Leg Calf Raise on Step

3x30sec per leg

*Increase reps on last week

A) 3. Seated Single Leg Lifts

3×8-12 per side with pause at top

https://www.youtube.com/watch?v=xYjfOf5151M

Core Complex:

3 Rounds, 40sec each position. No rest between positions. 2min rest between rounds.

Hollow Rock

Superman Hold

High Plank

Knee up Hollow Crunches (reach arms each crunch)

Pike Overs (keep feet off floor)

Metcon

Metcon (Time)

For Time:

12 Power Snatch 60/40kg

18 TTB or Box Jump Overs

10 Power Snatch

15 TTB

8 Power Snatch

12 TTB

6 Power Snatch

9 TTB

4 Power Snatch

6 TTB

2 Power Snatch

3 TTB

Rest 2min

12 Bar Facing Burpees

18 Wall Balls

10 Bar Facing Burpees

15 Wall Balls

8 Bar Facing Burpees

12 Wall Balls

6 Bar Facing Burpees

9 Wall Balls

4 Bar Facing Burpees

6 Wall Balls

2 Bar Facing Burpees

3 Wall Balls
Or

17.1ish

10 Alternating Single Arm Dumbbell Snatch

15 Dumbbell Facing Burpees

20 Alternating Single Arm Dumbbell Snatch

15 Dumbbell Facing Burpees

30 Alternating Single Arm Dumbbell Snatch

15 Dumbbell Facing Burpees

40 Alternating Single Arm Dumbbell Snatch

15 Dumbbell Facing Burpees

50 Alternating Single Arm Dumbbell Snatch

15 Dumbbell Facing Burpees