JAK Circuit FIT – Monday

CrossFit JAK Elite – JAK Circuit FITWarm-upWarm-up (No Measure)3min Bike or Rower 5 Inch worm to hip openers 10 Ring Rows 10 DB PP ea sideMetcon (No Measure)5 Rounds: 100m Run 10 DB Snatches 8 Wall Balls 4 Rounds: 250m Row 8 Burpee BJ 3 Rounds: 8 Cal Bike 10...

JAK Fit-Kids – Monday

CrossFit JAK Elite – JAK Fit-KidsWarm-upWarm-up (No Measure)2 Rounds: 200m Run or 400m Bike 1 Length Duck Walk 8 Scap Pull-up 10 Goblet Squats 5 e/s Single Arm PressStrengthBack Squat (8 Reps building)Seated DB Z Press (8 Reps)Hollow Hold (20-30sec)Metcon3/4...

Saturday Partner WOD

CrossFit JAK Elite – CrossFitMetcon (AMRAP – Rounds and Reps)Franki’s Partner WOD 12min AMRAP (Inside) 20 Deadlift 25 Pull Ups 30 Burpees 35 Sit Ups 40 DB Snatch 2min Rest 12min AMRAP (Outside) 20cal Bike/Row/Ski-Erg 20 KB Swing 20 KB Alt Lunge 200m...

Friday WOD 13th September

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds: 200m Run 6 Alt Hip Openers 10 OHS 10 Dislocations 10 shoulder Taps in Push-up positionStrengthOverhead Squat (5RM)4 x Set of Submax Ring Dips between setsMetconMetcon (Time)For time: 800m Run 30...

Thursday WOD 12th September

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)Abmat Pizza Game https://www.youtube.com/watch?v=aoyHGSNKwQ0StrengthStrength Endurance circuit Pick numbers that are challenging but you can sustain each round. Does not have to be unbroken. Focus on...

Wednesday WOD 11th September

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)200m Run **Head, shoulders, knees, toes, cone game 1-2 Wall WalksStrengthPush Press (Build up to 1×6 @9RPE)MetconSam’s Naughty 40 WOD (Time)With a Partner Complete: 40 Deadlifts 80/60kg 40 MB...