CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400 Run, Row or 800 Bike

2 Rounds w empty bar:

8 Snatch Deadlifts

8 Snatch Pull

8 Muscle Snatch

8 OH Lunges

8 Behind the neck PP

8 Scap Pull-ups

8 Straddle Sit-ups

Weightlifting

Power Snatch (4 Reps TnG)

In 5 working sets build to your heaviest set of 4

*Smooth consistent reps

10min EMOM

Min 1: 4 TnG P.Snatch

Min 2: Unbroken set of TTB

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
*20min Cap