JAK Circuit FIT – Friday

CrossFit JAK Elite – JAK Circuit FITWarm-upWarm-up (No Measure)3min Bike or Row – Emu Walk – Banded Good Mornings – Hand Release Push-ups – Scap Pull-upsMetcon (No Measure)1km Row *EMOTM – 3 Renegade Rows (9min Cap) Rest 1min 9min...

Friday WOD 1st November

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)10m Spiderman Lunge 10 Weighted Dislocations 10 Banded Pull Aparts 10 x OH Squat + Press Behind Neck with DowelStrengthOverhead Squat (Work to to a set of 2 at 8RPE)MetconMetcon (AMRAP – Rounds and...

Thursday WOD 31st October

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 1min Row or Bike Hip Flow (coach directed) 8 Scap Push-ups 8 Banded Pull ApartsMetcon (AMRAP – Reps)PART 1 In teams of 2 AMRAP 6min – Max Cal Bike – 10 Push-ups swap after every...

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)2 Rounds 100m Run 10 Dislocations 10 OHS w/Dowel 10 Hip OpenersDeadlift (3-3-3)Work up to a heavy 3RM for the day *In between sets complete 10-20sec ring support holdsMetcon (AMRAP – Rounds and...

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FITMetcon (No Measure)EMOTM X 9 1. 6 Cal Bike + 3 Burpees 2. 6 Power Snatches + 4 Box Jumps 3. 5 Cal Ski + 5 Thrusters EMOTM 1. 8 Ring Rows + 5 jump squats 2. 7 Cal Row + 5 Pushups 3. 5 g2oh + max...