Wednesday Lockdown WODs April 1st

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds: 50 Dubs or Bunny Hops 8 Single Leg RDL 30sec Side Plank mobs: hammy stretchSTRENGTHA: Romanian Deadlift (3 x 10 @ 7RPE)*Sub for S/L DB or KB RDLB: Banded Lat Pull-down (3 x 15)*Sub for inverted...

Tuesday Lockdown WODs 31st March

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds: 5 Prone Shoulder CARS 10 Strict Press 10 Dual or SA DB Bent Row 2012 Tempo mobs: scorpion stretch x 20STRENGTHA: Bench Press (3 x 12 @ 7RPE)**Sub with DB’s or KB’sB: Seated DB Strict Press (3 x 15...

Monday Lockdown WOD’s March 30th

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds 3 Rounds: 100m Run or 30 DU’s 8 Single Leg Glute Bridges off Bench 8 Goblet or Air Squats w Pause *mobs: Hip Flexor Stretch against wallSTRENGTHA: Back Squat (3×12 @ 7RPE)* (Same weight...

FRIDAY 27th MARCH

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds 200m Run 10 Inch Worms 20 Alt Reverse Lunges 10 Russian Baby Makers 10 Back Roll to PancakeWeightliftingDeadlift (4 x 5 @ 80%)Benchmark FriyaysAnnie (Time)50-40-30-20-10 Double-unders Sit-ups12...

THURSDAY 26th MARCH

CrossFit JAK Elite – CrossFitMetcon (No Measure)3 Rounds 1st Min – Max Burpee Broad Jumps 2nd Min – 10- 15 Bench Dips (chair/wall/toilet seat) 3rd Min – Max Russian Twists 4th Min – 7-10 Handstand Push-ups Finisher 10 Wall...