CrossFit Jacked – CrossFit
Metcon
5 RFT: Squat Cleans and Kettlebell Swings (Time)
5 Rounds for Time:
7 Squat Cleans 155/105
14 KB Swings 53/35
20161015
CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds (empty bar)
5 Burpees
10 Hang Power Cleans
10 Front Squat
5 Box Jumps 24/20
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP
25 Hang Cleans 115/75
25 Burpees
25 Front Squat
25 Burpees
25 Box Jumps 24/20
20161014
CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
Burgener Warmup
Weightlifting
Snatch Pull+Snatch+OH Squat (Heavy Set)
work to a heavy complex
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
30 Double Unders/60 Singles
20 KB Swings 53/35
15 Toe 2 Bar
10 Power Snatches 115/75
20161013
CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds (not for time)
5 Pullups/Ring Rows
20 Double Unders/Singles
10 Walking Lunges
4 Inch Worms
Weightlifting
Front Squat (4 sets of 10)
work to heavy set for day
Metcon
Metcon (Time)
25 Min Time Cap
50 HR Pushups
20 Box Jumps 24/20
50 Ball Slams 20/14
20 Box Jumps 24/20
50 Ball Slams 20/14
20 Box Jumps 24/20
50 HR Pushups
20161012
CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
Row 250m
With Empty Barbell (2 Rounds-not for time)
10 Front Squat
10 Push Press
30 sec dead hang from pull-up bar
Weightlifting
Bench Press (5 sets of 10)
increase load each set – work to a 10rm for the day
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
20161011
CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds for form, not for time
– 100m jog
– 10 kb goblet squats w/ 2sec. pause in bottom
– 10 inch worms + pushup
Weightlifting
Paused Back Squat (3 Sec)
15 min. to find a 2rm w/ a 3 sec. pause in both reps
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Burpees
15 Power Cleans 135/95
20 KB Swings 53/35
20161010
CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds for time
-100m farmers carry with perfect spine
-6 empty barbell good mornings
Weightlifting
Deadlift (6-5-4-3-3-3)
In 12 min. work to a heavy but perfect set of 3
Metcon (Time)
24 Min Time Cap
5 Rounds for Time
20 Air Squats
15 Deadlifts (165/115)
10 T2B
50 Double Unders/100 Singles (Scaled)
Metcon
20161009
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Mini-Kelly
3 Rounds for Time of:
Run, 400m
30 Box Jumps, 24/20
30 Wall Balls, 20/14
20161008
CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
-Run 200m
-General stretching (5min)
-1 min. Tabata of each movement (:20 on/:10 off)
-Bottom of air squat holds
-Low plank hold (on elbows)
-Mountain climbers
-Push ups
-Burpees
*rotate 2x through – 10min.
Metcon
Sled Push (Time)
3 attempts – 50m sled push for time (185/125)
Metcon (Time)
5 rounds for time (24 min cap)
– 20 AirSquats
– 15 Deadlifts (165/115)
– 10 TTB
– 50 Double unders
20161007
CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
4 stations. 1 min. on/off rotate 2x
– barbell mash triceps (:30 sec. e/arm)
– Slow and steady good mornings w/ PVC
– banded shoulder distraction (:30 sec e/arm)
– Samson stretch (:30 sec. e leg)
Weightlifting
Squat Clean Thruster (8 Minute EMOM)
*ascend in weight as able
*no fails
Metcon
Metcon (Time)
20 Minute Cap
500m Row
40 Abmat Situps
30 Box Jump Overs 24/20
20 Thrusters 115/75
10 Hang Power Cleans 135/95
500m Row
RX+ 135/95 Thrusters and 155/105 Hang Power Cleans