Month: October 2016

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

4 stations – 1 min. at each x 3times through

-30 sec. e/side samson stretch

-Hollow Rocks

-30 sec. e/sdie twisted cross

-Arch rocks

Weightlifting

Bench Press (5 Sets of 5 – weight stays the same)

Metcon

Metcon (Time)

For time:

Row, 500 m

21 Push Press, 115/75 lbs

Row, 500 m

18 Push Press, 115/75 lbs

Row, 500 m

15 Push Press, 115/75 lbs

Row, 500 m

12 Push Press, 115/75 lbs

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

General warmup

Then… squat therapy on wall w/ PVC

Weightlifting

Overhead Squat (15 min. – 8 sets of 2 OHS )

*1st rep of OHS has a 2 sec. pause in the bottom

Metcon

Metcon (Time)

For Time (15 min. cap)

21-15-9

-Alt. Front rack lunge steps (r=1,L=2 115/75)

-Pullups (scale w/ ring rows)

-Goblet squats (53/35 kb)

RX+ 135/95 and Strict Pullups

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

4 stations – 1 min. at each x 3times through

-30 sec. e/side samson stretch

-Hollow Rocks

-30 sec. e/sdie twisted cross

-Arch rocks

Metcon

Warm-up

Warm-up (No Measure)

3 rounds not for time

-2 wall walks w/ 3 sec. hold at top

-10 lateral bar hops

-10 Hollow rocks

Weightlifting

Shoulder Press (In 5 Sets Work to a Heavy 5RM for the day)

15 Minute Clock

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min. AMRAP

-21 Double unders

-15 Pushpress (95/65)

-9 TTB

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

2 min. – T-spine rolling/LAX ball

Accumulae 20 Goblet squats w/ KBs

*each hold for 2 sec. at bottom

4x – 10 bounding power skips

Weightlifting

Front Squat (1×3)

Metcon

Metcon (AMRAP – Reps)

5 rounds 2 min.on/1 min. rest (15 min. clock)

– 5 Power Clean (135/95)

– 10 lateral bar over Burpees

– Max rep wall balls in remaining time (20/14)

*Score is total wallballs across all 5 rounds

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

5 rounds for time of:

10 Toes To Bars

10 Power Snatches, 75/55 lbs

10 Wall Balls, 20/14 lbs