FRIDAY 28th FEBRUARY

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)3 Rounds 8 Ring Rows 8 Wall Ball 8/6 Calorie Row 8 Burpees Mobility 2min Roller Barbell Thoracic Stretch Shoulder Stretch on box or rings Roll Triceps out on BarbellWeightliftingSnatch (2-2-2-2-1-1)2 @...

THURSDAY 27th FEBRUARY

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds 1min Row/Bike/Run 1 Length Duck Walk 10 Leg Swings ea side 8 KB Kang Squats https://www.youtube.com/watch?v=ViQlG_beM54Weightlifting1A: Paused Back Squat (4 x 4 @ 60%)4sec pause at the bottom....

jak fit kids week 3b

CrossFit JAK Elite – JAK Fit-KidsKids warm up (No Measure)5 Broad Jumps 10 Horizontal Ring Row 15 squats X 3 setsStrengthClean 15 minutes build to 70-80% and work technique Back Squat 3x10Metcon (No Measure)5 Rounds For Time Air Bike/ Row 15 cal Wall Ball 15...

WEDNESDAY 26th FEBRUARY

CrossFit JAK Elite – CrossFitWarm-up400m Run, then…Burgener Warm-up for the Clean (No Measure)3 Rounds (5 Reps Each Movement) 1. Down & Up 2. Clean Pull 3. Muscle Clean 4. Clean Land 5. Clean Drop 6. Hang Power & JerkWeightliftingClean Pull (3 x...

TUESDAY 25th FEBRUARY

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds 200m Row/Bike 2 Lengths Banded Walk 5 Hip Openers on each side 10 Banded Pull Aparts 5 Broad Jumps *Mobility – Hips,ankles etcWeightlifting1A: Paused Front Squat (4 x 4 @ 60%)4sec pause...