20161101

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Power Clean (November Benchmark 1RM)

Work to as heavy as possible.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (Time)

Rest 5 Minutes

If Grace is completed under 5 minutes do the following:

5 Minute Time Cap

6 Rounds

5 Power Cleans 155/105

5 Shoulder to Overhead 155/105

Metcon (Time)

Rest 5 Minutes

If Grace is completed between 5-7 minutes do the following:

5 Minute Time Cap

2 Rounds

10 Hang Power Cleans 135/95

5 Shoulder to Overhead 135/95

Weekly Raffle Winner – 20161031

Want to be a raffle winner? Rules are simple. ) Be a member of CrossFit Jacked. 2) Show up to class a minimum of 3 days per week. 3) Login to WODIFY and post your results.

You will automatically be entered to win at the end of each week. Stay tuned to Facebook Sunday evening as we reveal this week’s winner!

20161031

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Bench Press (No Measure)

3 Rounds (NFT)

10 Bench Press (Bar)

5 Pushups

5 KB Swings 53/35

Weightlifting

Bench Press (Work to a heavy triple)

No failed reps.

Metcon

Halloween WOD-CF Jacked (Time)

400m Run

31 Air Squats

31 Wall Balls 20/14

31 Shoulder to Overhead 95/65

31 Wall Balls 20/14

31 Air Squats

400m Run

20161030

CrossFit Jacked – CrossFit

Metcon

Heavy-Barbell Chipper (Time)

For time:

10 Shoulder Press 115/75

15 Overhead Squats 115/75

20 Push Press 115/75

25 Front Squats 115/75

30 Push Jerks 115/75

35 Back Squats 115/75

20161029

CrossFit Jacked – CrossFit

Warm-up

ROMWOD (No Measure)

10-15 Minutes of Stretching

Metcon

Metcon (Time)

Partner Workout

3 Rounds for Time

Sled Push/Pull on Grass 135/95 (Alternate)

100 Abmat Situps (50 ea)

400m Run Together

100 American KB Swings (50 ea) 53/35

20161028

CrossFit Jacked – CrossFit

Warm-up

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Power Snatch (Find 1 Rep Max)

16 Minutes

Metcon

Metcon (Time)

25 Minute Time Cap

4 Rounds

Calorie Row 20/16

15 Hang Power Cleans 135/95

10 Pull-Ups

RX+ Chest to Bar Pullups and 155/105 weight

20161027

Announcements

Night of the Living Deadlifts this Friday night. Don’t forget! Invite your friends and family and dress up in your favorite costume. Prizes to be awarded!

No classes at 5:30 pm or 6:30 pm today!

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Push Jerk (2 Rep Max)

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

20161026

Announcements

Night of the Living Deadlifts this Friday night. Don’t forget! Invite your friends and family and dress up in your favorite costume. Prizes to be awarded!

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

Double Unders Skill Work (10 min)

Weightlifting

Back Squat (4 sets of 3 (same load each set))

17 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

100m Run

10 Back Squats (from floor) 135/95

10 HR Push-Ups

*the run counts as 1 rep

20161025

CrossFit Jacked – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (Retest 3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min. AMRAP

-21 Double Unders/42 Singles (scaled)

-15 Pushpress (95/65)

-9 TTB

20161024

CrossFit Jacked – CrossFit

Warm-up

Warmup-PullUp Progression (No Measure)

Pull-Up Progressions:

Beginner: Negatives 5 Sets of 5 (work up to 5 sec hold)

Intermediate: Chin-Ups 5 sets of 5

Advanced: 4 sets of 6 Strict Pull-Ups (add weight if comfortable)

Metcon

Sled Push (Time)

3 attempts – 50m sled push for time (185/125)

Metcon

Metcon (Time)

Ladder 1-2-3-4-5-6-7-8-9-10

Thrusters 95/65

Lateral Burpees

Abmat Situps