Saturday Partner Chipperelli 1st June

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)Run, Ride or Row Then Warm-up all movements & loadsMetcon (Time)10 100m Ball Sprints 20 Sync Sprawl Balls ~ 200m Run 30 Thrusters 50/35kg 40 Power Cleans 50/35kg ~ 200m Run 50 DB Deadlifts 22.5/15kg 60...

Friday WOD 31st May

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 60sec Row/Bike 12 Banded Glute Bridges 12 KB Halo each way https://www.youtube.com/watch?v=wJcmanVh5EEStrength**Specific Warm-up** 2 x 5 Reps – H.Clean Pulls – Muscle Clean – Hang...

Thursday 30th May WOD

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)Row, Ride or Run… 2 rounds 1min Wrist Flow 1 Length Crab Walk 1 Length Lateral Shuffle 10 Goblet SquatsStrengthFront Squat (Work up to a set of 6 at 9RPE)*Should have 1 rep left in the tank with...

JAK Kid Fit

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)2 Rounds 10 Dislocations 10 Hip Openers 1 Length Bear Crawl 200m RunMetcon (AMRAP – Reps)5min AMRAP Burpee ChallengeMetcon (Time)Partner Up! (Share Reps) 2 Rounds 100 Sit Ups 90 Air Squats 80 Push Ups 70...

Wednesday WOD May 29th

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 200m Run 30sec each way lateral med Ball Pass with partner 10 Thuster-pass with medballGymnasticsWithin approx 10min Rx 3 rounds for quality 60sec Rope Climbs 5 Quality Strict TTB or Knee Raises...