CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

10 Dislocations

5 Clean Pull

5 Muscle Clean

5 Power Clean

5 Shoulder Press

5 Jerk Shrugs

5 Push Jerks

Weightlifting

Power Clean (7 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 7

*Heavier than last week’s 8

Push Jerk (7 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 7

*Heavier than last week’s 8

Metcon

Climbing Amanda (Time)

3-2-1

Legless Rope Climb

9-7-5

Squat Snatch 60/40kg
Mod: Rope climb 5,4,3

Rope Pulls 10,8,6