Friday WOD 17th July

CrossFit JAK Elite – CrossFitWarm-up ()STRENGTHFront Squat (6×3 @85%)Supine Grip Yates Row (3×8-12)Seated DB Z Press (3×8-12)MetconMetcon (AMRAP – Rounds and Reps)16min AMRAP 16 S/A DB H.Squat Clean 22.5/15kg 8 Burpees Over DB 16 Alt DB...

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FITMetcon (No Measure)6min AMRAP 1-2-3-4-5… reps Wall Jumps Ball Slam or Sandbag to shoulder Sled 6min AMRAP 2-4-6-8-10… Step up DB H. C&J Burpee or Sprawl 6min AMRAP 3-6-9-12… KB Swings Bike Cals Jump...

Thursday WOD 16th July

CrossFit JAK Elite – CrossFitWarm-upWarm-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-upsWeightliftingPower Snatch (4 Reps TnG)In 5...

JAK TEENS

CrossFit JAK Elite – JAK TeensWarm-up (No Measure)2 Rounds: 200m Run 10 x Goblet Squats 15 x KB Swings 2 Lengths Waiters Walk (ea side) * Hip Openers / Scorpion StretchStrength & SkillJerk Technique (10 Minutes) Deadlift x3 reps @70-80% focus on speed...

Wednesday WOD 15th July

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)400m Run or Row 2 Rounds: 1 Length Lateral Shuffle 5 Hip Openers e/s 10 Banded Squats w pause 20 Banded Lat Pull-downStrengthBack Squat (5×3 @85%)Pull-up Negatives (5×3-5 Reps)Pull-up from a...

Circuit – Wednesday

CrossFit JAK Elite – JAK Circuit FITWarm-up (No Measure)3min Bike – Tall Bear Crawl – Plate Jumps – Inch worm to hip openers – Cuban pressMetcon (No Measure)30/10 x 3 Air Bike Sprint Plate Ground 2 OH Box Jumps or Step-ups 12/10/8 Reps...