Mondday WOD 21st October

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)500m Row then… 2 rounds 12 Banded good mornings 10 e/s SL KB Deadlifts 12 DeadbugsStrengthDeadlift (TNG 10-8-6-4)**On the 3min for 12min Start light (apporx 50%1RM) and working up to...

Friday WOD 18th October

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)400m Run then, 10m Spiderman Lunge 10 W-Raise 10 Squat With Thoracic Rotation in Bottom 10 x OH Squat + Press Behind Neck with DowelStrengthOverhead Squat (5×6)On the 3min for 15min Starting light and...

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FITMetcon (No Measure)PART 1 AMRAP 7min 12/10cal Row 12 Wall Balls Rest 2min PART 2 AMRAP 7min 200m Run 10 CTB Rest 2min PART 3 AMRAP 7min 10 Push-ups 12 Sit-ups 14 DB Snatch...

Thursday WOD 17th October

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)Partner Med Ball Throw Warmup -Lateral Pass -Underhand -Thruster Pass -Squat Clean Thruster *45sec of each variation 2 x 8 Reps – Wall Angels – Banded Lat Pull-down – Scorpion Stretch...

Wednesday WOD 16th October

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 200m Run or 300m Row 60sec Plate OH Walk 10 Banded Pull Aparts 2 x 10sec Ring Support Hold 2 x 10sec Bottom Dip HoldWeightliftingSpecific W/U: 2 x 5 Reps Clean Pull Muscle Clean Power Clean Power...

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FITWarm-up (No Measure)3min Bike – Duck Walk – 1min OH Plate Walk – 10 Ring Rows – Scorpion StretchMetcon (No Measure)8min AMRAP 3-6-9-12-15… Continue building reps Devils Press Step-ups V-ups Rest...