Friday Lockdown WOD 1st May

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds: 20 Jumps on/off a plate or 20 bunny hops 200m Run 15 Goblet Squats w pause 5 H. Snatch Pull 5 H. Muscle Snatch 5 H.P.Snatch *Mobs: OH thoracic roller stretch, 2min extending over an object...

Thursday Lockdown WOD 30th April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds: 200m Run 30sec e/s Filly Carry (DB at Front Rack, one DB OH) 5 Box/Bench Jumps or use plate and do 20 on/offs 10 Scorpion Stretch 30sec Single arm DB Renegade Row e/s *Mobs: Shoulder dislocations...

Wednesday Lockdown WOD 29th April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)400m Run then… 2 Rounds: 5 Inchworm to Hip Openers 10 Banded or weighted Good Mornings 10 Banded Pull-aparts or Bent Over Rows 10 Alt Bridge March *Mobs: Hammy w band or leg elevated / OH thoracic on roller...

Tuesday Lockdown WOD 28th April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds: 200m Run or 40 Dubs 30sec KB/DB Alt Z-Press 5 H. Clean Pull 5 H. Muscle Clean 5 H. Power Clean 5 Broad Jumps 10 Plank Climbers *Mobs: Scorpion Stretch / Shoulder StretchSTRENGTHA: Hang Power...

Monday Lockdown WOD 27th April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)W/U: 2 Round 200m Run or 60 DU’s 20 Dislocations 5 Snatch Grip Deadlift w Dowel or Empty bar 5 Snatch High Pull 5 Muscle Snatch 5 P. Snatch 5 OHS *Mobs: Thoracic Stretch on box/bench + Ext over roller with...