CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 400m Run

2 x 5 Reps

– Clean Pull

– Muscle Clean

– P.Clean

– Shoulder Press

– Jerk Shrugs

– P.Jerk

Weightlifting

Power Clean (8 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 8

Push Jerk (8 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 8

Metcon

Metcon (Time)

*Buy-in: 10 Wall Walks

30-20-10 Reps

DB H.P. Clean & Jerk 22.5/15kg

CTB Pull-ups