CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2xRounds

10 Dislocations

10 Sots Press w dowel

w Empty bar

8 Snatch Deadlift

8 Snatch Pull

8 Muscle Snatch

8 Power Snatch

8 OHS w pause

*Couch Stretch

STRENGTH

Running clock on the 2min X 16min…

2 Power Snatch + 1 Snatch (@70-75% 1RM)

On the 2min x 5 sets

00.00-10:00

Deficit Snatch Pull Complex (@100% 1RM P.Snatch)

Snatch Deadlift w pause mid-shin and mid-thigh

Snatch Deadlift

Snatch Pull
On the 2min x 3 sets

10:00 – 16:00

*2inch deficit

Metcon

Metcon (AMRAP – Rounds)

16min EMOTM

1. 180m Run* (under 40sec)

2. 1-3 Rope Climbs
*Turn around at pole before the corner = 180m

** Ropes cannot be shared.

Sub for 40sec max Pull-ups instead