Saturday’s WOD

CrossFit JAK Elite – CrossFitMetcon (No Measure)Warm up 200m run 5 Wall Ball Cleans Emu walk 10 BW squats 2 x 15 min AMRAP In pairs P1 does DB while P2 Plank Holds, At the end of each round both do 5 Burpee’s-Swap 12 DB Dead Lift 22.5kg/15kg 9 DB Hang...

Friday WOD 29th November

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 200m Run 10 Cuban Press 30sec Filly Carry each way 15 Abmat Sit-upsStrengthA1: Shoulder Press (Work up to a set of 10 with 0-1 reps in reserve)**More weight or reps than last weekA2: Hanging Knee...

Thursday WOD 28th November

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)10 Air Squats w pause Emu Walk 10 Lunges 10 Banded Pull-aparts **Coach to brief flow and then use first round to warm up into itMetconMetcon (Time)In Pairs Complete 4km Row (Round For Round) *Every 90...

JAK Circuit FIT – Wednesday

CrossFit JAK Elite – JAK Circuit FITWarm-up (No Measure)3min Bike – Emu Walk – Lateral Shuffle – Cuban PressMetcon (No Measure)AMRAP 8min 100m Run 8 Burpees 10 Hollow Rocks Rest 1min AMRAP 8min 10Cal Row 8 DB Box Step Overs 4 Renegade K2E Row...

Wednesday WOD 27th November

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 200m Run 90/90 Bear Sit 1 Length Lateral Shuffle 10 Goblet Squat with Pause 8m Duck WalkStrengthA1: Back Squat (Work up to a set of 10 with 0-1 reps in reserve)**More weight or reps than last...