Saturday Chipper

CrossFit JAK Elite – CrossFitMetcon (Time)Saturday Chipperelli *This WOD is not a partner workout but certainly can be! Can be performed with 1xDB/KB, 2xDB/KB or a loaded Barbell. Make sure you map out your 100m turn around before you start. 2 Rounds for Time:...

Friday Lockdown WODs 3rd April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)5 Inchworm to Hip Openers + Rotation 2 Rounds: 8 Goblet Squat w Pause 8 Goblet Lunges 8 Single Leg Bridge Hip Lifts e/s mobs: hip flexor stretch against wallSTRENGTHA: Front Squat (3 x 6 @7RPE, same load...

Thursday Lockdown WODs 2nd April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)400m Run or 2min DU’s 10 Twisted Bears 10 Slow Muscle Snatch or DB/KB Snatch 10 Glute Bridges Mobs: 15sec Bridge Ups (back bends) or Reverse Plank hip liftsSTRENGTHA: Power Snatch (3 x 8 @ moderate, smooth...

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...