CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run…

3 Rounds @ light

6 KB Suitcase DL per side

5 Single Arm Front Squat per side

4 Single Arm Push Press

** Go over complex with empty bar x 3 sets w coach

Weightlifting

Clean and Jerk Complex A (On the 2min for 6min)

*TnG*

Cluster

Power Clean, Push Jerk

Hang Squat Clean, Split Jerk
Build to heavy

Clean and Jerk Complex B (On the 2min for 6min)

*Can Dump between reps*

Power Clean, Push Jerk

Hang Squat Clean, Split Jerk
Build to heavy

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups