Monday 29th July WOD

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 200m Run 20 Scap Push-ups 10 Twisting Bears 15 Reverse Flyes with fractional platesStrengthFloor Press**Work up to a challenging set of 5 at 9RPEDB Bent Over Rows (3×8-12 @9RPE)**Slightly...

Saturday Partner WOD

CrossFit JAK Elite – CrossFitMetcon (Time)Share Reps 50-40-30-20-10 Cal Row or Air Dyne KB Swing 24/16kg Wallball 9/6kg DB Snatches 22.5/15kg Burpees *5 Rope Climbs after every set

Friday WOD July 26th

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)Run, Row or Ride 90/90 Bear Sit Transitions 2 rounds 30m SA KB OH Carry @ light 10m Duck WalkWeightliftingHang Power Clean + Push PressOn the 2min Min 2, 4 & 6: 3-2-1 at moderate loads, increasing Min...

Thursday WOD July 25th

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 10m Tall Bear Crawl 8 Hand Release Push-ups 5 Prone scap CARS 20sec Active Hang **Scorpion StretchGymnasticsCoach to spend 5-8min going over points of performance for each skill then EMOM 12min...

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)2 Rounds 10 Hip Openers 10 Jump Squats 1 Length Emu Walk 1 Length Lateral ShuffleMetcon (Time)1 Mile RunMetcon (Time)18-15-12-9-6-3 Burpees Box Jumps Push Ups Plate Ground 2 Overhead Sit Ups *In Between Sets...