Workout Of The Day

Friday WOD 17th July

CrossFit JAK Elite – CrossFit

Warm-up

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STRENGTH

Front Squat (6×3 @85%)

Supine Grip Yates Row (3×8-12)

Seated DB Z Press (3×8-12)

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

16 S/A DB H.Squat Clean 22.5/15kg

8 Burpees Over DB

16 Alt DB Hang Snatch

8 Burpees Over DB

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FIT

Metcon (No Measure)

6min AMRAP

1-2-3-4-5… reps

Wall Jumps

Ball Slam or Sandbag to shoulder

Sled

6min AMRAP

2-4-6-8-10…

Step up

DB H. C&J

Burpee or Sprawl

6min AMRAP

3-6-9-12…

KB Swings

Bike Cals

Jump Squats

Thursday WOD 16th July

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400 Run, Row or 800 Bike

2 Rounds w empty bar:

8 Snatch Deadlifts

8 Snatch Pull

8 Muscle Snatch

8 OH Lunges

8 Behind the neck PP

8 Scap Pull-ups

8 Straddle Sit-ups

Weightlifting

Power Snatch (4 Reps TnG)

In 5 working sets build to your heaviest set of 4

*Smooth consistent reps

10min EMOM

Min 1: 4 TnG P.Snatch

Min 2: Unbroken set of TTB

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
*20min Cap

Circuit – Wednesday

CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

3min Bike

– Tall Bear Crawl

– Plate Jumps

– Inch worm to hip openers

– Cuban press

Metcon (No Measure)

30/10 x 3

Air Bike Sprint

Plate Ground 2 OH

Box Jumps or Step-ups

12/10/8 Reps

Single leg deads

Underhand grip Row

Paralette push ups

Walking lunges

30/10 x 3

Ski or Row Sprint

Ski Jumps

Plank Jumps Alt R/L/M

Core:

GHD

Slider K2E

Plank

JAK TEENS

CrossFit JAK Elite – JAK Teens

Warm-up (No Measure)

2 Rounds:

200m Run

10 x Goblet Squats

15 x KB Swings

2 Lengths Waiters Walk (ea side)

* Hip Openers / Scorpion Stretch

Strength & Skill

Jerk Technique (10 Minutes)

Deadlift x3 reps @70-80% focus on speed and position NOT WEIGHT!

10 Mi: Metcon (AMRAP – Rounds)

10 Minute AMRAP

5cal Bike/ Row

10 Burpee Over KB

15 Goblet Squats (16(12)/10(8)

Wednesday WOD 15th July

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or Row

2 Rounds:

1 Length Lateral Shuffle

5 Hip Openers e/s

10 Banded Squats w pause

20 Banded Lat Pull-down

Strength

Back Squat (5×3 @85%)

Pull-up Negatives (5×3-5 Reps)

Pull-up from a box, chest to bar and lower as slow as possible

Metcon

Metcon (Time)

4 Rounds:

200m Ball Run

12 Push Press 40/30kg

12 SDLHP

Tuesday WOD 14th July

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

10 Dislocations

5 Clean Pull

5 Muscle Clean

5 Power Clean

5 Shoulder Press

5 Jerk Shrugs

5 Push Jerks

Weightlifting

Power Clean (6 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 6

*Heavier than last week’s 7

Push Jerk (6 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 6

*Heavier than last week’s 7

Metcon

Metcon (AMRAP – Reps)

2mins on / 1min off x 6

8 Cal Bike or Row

10 Wall Balls 9/6kg

10 KB Swings 16/24kg

*Remaining time max Burpee Box Jumps