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Saturday Partner Chiperelli

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Announcements

Happiest Birthday to Damon Hijazi 14th, Adam “Foz” Fialkowski 17th & Rosie King 18th November..

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – CrossFit

Metcon (AMRAP – Rounds)

Partner Up!

One person working at a time

35min AMRAP

30 Thrusters (40/30)

30 Burpees over bar

30 TTB or knee raises

300m run with rope or band

30 Power Snatches (40/30)

30 KB swings (24/20)

30 HR Pushups

Friday WOD Nov 17

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Announcements

Happiest Birthday to Damon Hijazi 14th, Adam “Foz” Fialkowski 17th & Rosie King 18th November..

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 x Face-down Hollow W-raises

10 x Rock-out in Hollow Body

10 x Lateral Plank Walk

10 x Goblet Squats

*Shoulder/ Lat mobs

Strength

Back Squat (6 x 3 @80%)

*Last Set – Drop by 10% then perform Max Reps

Handstand Walk

*BETWEEN SETS of BS*

Mod’s:

-Around the worlds on box

-Walk to Wall

-Wall Walks

-Shoulder Taps (C2W)

-HS Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 10min, going Rd for Rd:

5 Power Cleans

5 Thrusters

5 Burpees

Thursday WOD Nov 16

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Announcements

Happiest Birthday to Damon Hijazi 14th, Adam “Foz” Fialkowski 17th & Rosie King 18th November..

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets:

10 Dislocations

:20 Hollow Hold

10 Superman w Dowel

5 Supinated Bar Rows w pause up top (stay hollow)

mobs:

3 x

:20 Handcuff Stretch

:20 Matador Stretch

:10 Bottom of Ring Dip Hold

Tabata Squats (AMRAP – Reps)

8 x 20sec on / 10sec off

score = lowest rep set

Gymnastics Skill

Muscle Up Progressions

10:00

3 x MU Ice-Cream Makers with Band or Feet on Floor (maintain tight hollow position)

5 x Russian Dip (scale: toes to floor)

5 x Kipping Ring Swing + Pull to Hips if efficient swing is applied

10:00

Spotted Ring MU’s

or Jumping Transition (can perform 2+ strict Dips)

or Floor/Toenail Transitions

Metcon

Metcon (Time)

5 Rounds:

6 Muscle Ups (mod: scaled transition on low Rings or jumping)

6 OHS (50/35) or FS (70/47.5)

15 Push-ups

JAK bootcamp

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Announcements

Happiest Birthday to Damon Hijazi 14th, Adam “Foz” Fialkowski 17th & Rosie King 18th November..

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – JAK Bootcamp

Warm-up (No Measure)

2 Rounds

100m Run

300m Airdyne

5 Plank walkouts to hip opener

10 Wide leg squats

Emu walk

Metcon (No Measure)

5 x 5

Banded Romanian Dead lift

Curtsy lunges with DB

Single leg Glute raises with DB

Single leg DL 2 x KB

Banded side shuffle

Bulgarian split squats

DB step ups

Metcon (No Measure)

Betty-5 RFT

12 Push Press

20 Box Jumps

JAK Fit-Kids

By: 0

Announcements

Happiest Birthday to Damon Hijazi 14th, Adam “Foz” Fialkowski 17th & Rosie King 18th November..

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

Skin The Cat

Sliders

Scrap push-ups

Superman

:30/:30

Skill/Strength

Plank Hold (Time)

Max Effort

Deadlift (7 Reps)

Ring Dips (4 x 7)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

100 Run

5 Box Jumps

10 SDLHP

15 Jumping Pullups

Wednesday WOD Nov 15

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Announcements

Happiest Birthday to Damon Hijazi 14th, Adam “Foz” Fialkowski 17th & Rosie King 18th November..

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

300m Run then…

2 Rounds:

8/8 DB Ext Rotation

:10 Bridge Ups x 3

1 Length Bear Crawl

5 Inch Worm to Hip Opener to Rotation

Weightlifting

Deadlift

EMOTM 8:

Odd: 7 Deadlift

Even: 7 HSPU

Power Snatch

EMOTM 8:

Odd: 8 x P.Snatch

Even: 12 TTB

Metcon

Metcon (Time)

2:00 L-Sit Hold (Accumulate)

50 Cal Row (or 800m Run)

50 DB Alt Snatches (22.5/15kg)

50 Cal Row (or 800m Run)

50 Walking Lunges

Tuesday WOD Nov 14

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Announcements

Happiest Birthday to Damon Hijazi 14th, Adam “Foz” Fialkowski 17th & Rosie King 18th November..

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

5 x Skin The Cat (high rings)

Then 2 x Rds:

10 x Face-down Hollow dowel raises

8 x Scap Push-ups

*Hip/Rack mobs

Strength

Front Squat (6 x 2 @ 80%)

*If time permits add another set and max out reps

Gymnastics Strength

Ring Pull/Row with False Grip (4 x 3-8)

Parallette Push-ups (4 x 5-10 Reps)

Form a v-shape with the small parallettes, placing grip in a slight turned out position.

Skill

**Rope Climbs**

Metcon

Metcon (Time)

Buy-in: 100 DU’s

50-40-30-20-10

Hollow Rocks

5-4-3-2-1

Rope Climbs

Cash-out: 800m

JAK Fit-Kids

By: 0

Announcements

Happiest Birthday to Damon Hijazi 14th, Adam “Foz” Fialkowski 17th & Rosie King 18th November..

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Kids-Fit Warm-up (No Measure)

20 Mountain Climber ( each side )

10 Jump Squats – touch bar

10 Shoulder Taps in Plank

3 Wall Walks

x 3 Rounds

WOD

Kidz Nuke (3 Rounds for reps)

7min to complete:

800m Row / 600m Run / 1k AirDyne

As many G2OH’s as possible (10kg plate)

9min to complete:

800m Row / 600m Run / 1k AirDyne

As many Pull-ups

11min to complete:

800m Row / 600m Run / 1k AirDyne

As many H. Power Cleans as possible (15kg Bar)

***Record the time you return from Row/Run or AirDyne and Reps completed

Monday WOD Nov 13

By: 0

Announcements

Happiest Birthday to Damon Hijazi 14th, Adam “Foz” Fialkowski 17th & Rosie King 18th November..

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

1 Length Front Support Walk (sliders)

10 Pike Over to Pancake

10 Weighted Dislocations

Gymnastics

Metcon (No Measure)

30sec on 10sec off X 3 Rounds

For Quality:

* 8-10 Strict TTB or Knee Raises

* 8 Plate Walks (scale: from box)

* Hollow Hold

* 1/2 Ring Support hold 1/2 bottom Dip Hold

WOD Skill

* Hang Squat Snatch

* Power Cleans

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here