CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

10 Dislocations

10 Dowel OHS

Empty bar:

2 x 5

Snatch DL

Snatch Pull

Muscle Snatch

P. Snatch

OHS

Snatch

Weightlifting

2 Power Snatch + 1 Pause Snatch (On the 1:30 x 6)

Pause at knee and in receiving position.

Receive in deep squat.
1. Light

2. Moderate

3. Moderate-heavy

4. Moderate

5. Moderate-heavy

6. Heavy but tidy

Metcon

Metcon (Time)

3 Rounds:

200m Ball Run

10 SDLHP

10 S2OH

200m Ball Run

10 DB Hang Squat Clean

10 V-Snaps

(*18min Cap)