Saturday Partner Chipper WOD 20th April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)*400m Run, then warm-up the movements in the workoutMetcon (AMRAP – Reps)A) FGB Style with a partner (:30sec each) 3 Rounds of: 1min Power Cleans (40/30kg) 1min Burpees Over Bar 1min DB Thrusters...

Friday Easter Workout

CrossFit JAK Elite – CrossFitMetcon (AMRAP – Rounds)40 Min Cap 1 Work 1 Rest- Complete reps as a pair Farmers Carry/Sandbag Carry-4 Laps around Car Park 100 Burpee Pull Ups 100 Dead Lift 100/70kg 100 SA DB Clean & Jerk 22.5/15kg 20 Rope Climbs 4 x...

Thursday WOD 18th April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)400m Run, then… 2 rounds 15 Banded Goodmornings 15 BB Bent RowStrengthA: Deadlift (Work up to a set of 10 @9RPE)*Aim for slightly more than last week This is the final week of 10’s before going...

Wednesday WOD 17th April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 200m Run 10 Single Leg Glute Bridges each side 10 Pike Shoulder TouchesGymnasticsWithin approx 10min 3 rounds for quality – 20 Pistols or Progressions – 6-12 Strict Pull-ups or Ring...

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)3 Rounds 10 Dislocations 10 Hip Openers 1 Length Bear Crawl 100m RunFront Squats5-5-5-5-5 In Between Sets Complete: – 10 Push Up – 10 Ring DipsMetcon (Time)5 Rounds 4 Pull Ups 8 Burpees 12 Plate...

Tuesday WOD 16th April

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)500m Row, then… 2 rounds: 10 Scap Retraction + Ring Row 15sec Hollow Hold 5 Prone Shoulder CARSStrengthHang Power Snatch + Snatch Balance*Work up to a moderate set of 3 on this complexMetconMetcon...