Tuesday WOD 14th July

CrossFit JAK Elite – CrossFitWarm-upWarm-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 JerksWeightliftingPower Clean (6 Reps TnG)E90 x 6min *Work up to a smooth, heavy set of 6...

JAK Circuit FIT Tuesday

CrossFit JAK Elite – JAK Circuit FITWarm-upWarm-up (No Measure)3min Bike or Rower – Spiderman Crawl – Squat Hold (holding rig) – Ring Rows + Skin the cat – Straddle Sit-upsMetcon (No Measure)6min / Station (Aim for 3 sets) Station 1: 10 x...

jak teens

CrossFit JAK Elite – JAK TeensWarm-up (No Measure)200m Run 1 Length backward crab walk Bridge hold starting slow then progress Weighted dislocations Deadhang to active hang on bar Banded pulls keeping hollow bodyStren: Strength/ SkillClean Technique from High...

Monday WOD 13th July

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds: 200m Run 10 Banded Good Mornings 10 S/L RDL 10 Wall AngelsSTRENGTHDeadlift1x3 @7.5RPE 3×5 @85% of above (slightly more than last week) Reset at the bottom of each repHandstand Push-ups...

JAK Circuit FIT Monday

CrossFit JAK Elite – JAK Circuit FITWarm-upWarm-up (No Measure)3min Bike or Row – Plate Jumps – Banded Good Mornings – Tall Bear Crawl – Hip OpenersMetcon (No Measure)40/20 Interval x 3 – KB Deadlift Sprawl – Step-up / Press /...

Jak Teens

CrossFit JAK Elite – JAK TeensWarm-up (No Measure)100m Run (increase speed ea set) 10 MB Cleans X 3 sets *Hip and ankle mobilitySkills/ StrengthBack Squat x5 reps – 20 minutes build to 70% of your perceived maximum and do 3-5 sets (as many heavy sets...