Saturday Partner WOD

CrossFit JAK Elite – CrossFitMetcon (Time)18-12-6 Power Clean 50/30kg Front Squat Push Jerk *800m Run 18-12-6 KB Swing 24/16 KB Hang Snatch KB Alt Thruster *600m Run 18-12-6 DB Hang Clean & Jerk DB Alt Lunges DB Snatch *400m Run 18-12-6 HSPU TTB Pistol...

Friday WOD Aug 30th

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 10m Lizard Crawl 12 Goblet Squats 12 shoulder Taps in Push-up positionStrengthFront Squat (4×6 @8RPE across)**We will be increasing 0.5 each week for 3 weeksSupersetRing Dip or Ring Muscle Ups...

Thursday WOD 29th August

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 200m Run 20 Walking Lunges 30sec SA DB OH Carry 10 OHS w dowel 10 Sots Press w dowelStrengthBB W/U: 2 x 5 reps – Snatch Pull – Muscle Snatch – Power SnatchPower Snatch (Work up to...

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)3 Rounds 20sec Bottom of Ring Dip Hold 10 Alt Lunges 1 Length Emu Walk 1 Length Duck WalkFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Helen (Time)3 Rounds...

JAK Circuit FIT – Wednesday

CrossFit JAK Elite – JAK Circuit FITWarm-upWarm-up (No Measure)3min Bike or Rower – Inch worm to Hip Openers – Scap Pull-ups – Lateral shuffle – Air Squats w pauseMetcon (No Measure)100 Skips or Plate Jumps 90 Sit-ups 80 Air Squats 70...