CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

50 Dubs or 100 singles

w a dowel:

10 Dislocations

5 x 1 Snatch Bal + 1 Sots Press + 1 OHS

Then w empty bar

2 Rounds:

5 Snatch Pull

5 Muscle Snatch

5 H.P. Snatch

5 H. Sq. Snatch

STRENGTH

5min EMOM

3 Snatch Grip Push Press +

1 OHS

5min EMOM

1 Hang Power Snatch +

1 Hang Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 DB Snatch 22.5/15kg

20 Push-ups

30 Air Squats

40 Double Unders