Thursday WOD 1st Aug

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 300m Row or Ski 4 Inchworms 10 Hollow Banded Lat Pull 15 Kip SwingsGymnasticsCoach to spend 5-8min going over points of performance for each skill then EMOM 12min skills prac 1. Bar Muscle Ups or...

JAK Fit-Kids – Wednesday

CrossFit JAK Elite – JAK Fit-KidsWarm-upWarm-up (No Measure)2 Rounds: 200m Run 1 Length Duck Walk 10 Straddle Sit-ups 10 Scorpion StretchStrengthHang Clean (3-3-3-3-3)** 10 Ring Rows + 20 Hollow Rocks between setsMetconMetcon (Time)Partner A Rows for Cals...

Wednesday WOD July 31st

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 60sec Bike or 200m Run 8 Strict Press from split 10 Good MorningsWeightlifting**Specific W/U 2 x 5 Reps – Clean Pull – Muscle Clean – FS – Clean – Split JerkClean and...

Tuesday WOD 30th July

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 200m Run 12 Walking Glute Bridges 10m Lizard Crawl 12 CossacksStrengthBack Squat (3×3 @ moderate Approx 75%1RM)**Tempo 3311MetconMetcon (No Measure)EMOM 20min steady movement at 7RPE....

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)2 Rounds 10 Hip Openers 1 Length Emu Walk 10 Sit Ups Lap of the FieldDeadliftWork up to a heavy 3RM for today *In between sets complete 5 strict Pull UpsMetcon (Time)3-6-9-12-15-18 Wallballs Burpees *After...