Saturday Bring A Friend WOD

CrossFit JAK Elite – CrossFitMetcon (Time)Partner Up! (Share Reps) 4 Rounds 50 Burpees Over Bar 40 Box Jump 24/20 30 Deadlift 80/60kg 20 HSPU 10 Squat Clean 35min Time Cap

FRIDAY 31st JANUARY

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds 100m Run 5 Inchworms 5 Hand release Push-ups 5 Burpee Broad Jumps 1 Round 10 Leg swings ea side 2 Lengths lateral Shuffle 1min KB Squat HoldWeightlifting1A: Front Squat (3 x 4 @ 90%)1B:...

THURSDAY 30th JANUARY

CrossFit JAK Elite – CrossFitWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch...

JAK Circuit FIT – Wednesday

CrossFit JAK Elite – JAK Circuit FITWarm-up (No Measure)3min Bike 1 Length Duck Walk Lat Pull-down Wall Angels Hip OpenersMetcon (No Measure)25min AMRAP 10 Hollow Rocks 10 Cal Ski 10 DB c&j e/s 10 Cal Bike 10 DB Step-ups e/s 10 Cal Row 10 Ring...