CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, Row or 800 Ride

10 Dislocations

10 Hip Openers

3 Rounds:

4 Snatch Deadlifts

4 Muscle Snatch

4 OH Lunges

4 Behind the neck PP

4 OHS

Weightlifting

Power Snatch (5 Reps TnG)

In 5 working sets build to your heaviest set of 5

*Smooth consistent reps

10min EMOM

Min 1: 5 TnG P.Snatch

Min 2: Unbroken set of TTB

Metcon

Metcon (Time)

On a 14min running clock, perform for time:

50 Cal Bike or Row

30 Box Jumps

Then, in the remaining time establish a 1RM Overhead Squat (from the floor)

Overhead Squat (1RM)