CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Front Squats 165/115
10 HR Push Ups
15 KB Swings 53/35
20161112
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Partner Workout
45 Minute Time Cap
100 Ball Slams 20/15
100 HR Pushups
100 Push Press 75/55
100 Wall Balls 20/14
100 Box Jumps 24/20
100 Burpees
100 Cal Row
20161111
CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Back Squat (4 sets of 3 reps)
15 minutes to complete – work 5 to 10 pounds heavier than last week
Metcon
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Female RX weight is 125 lbs
20161110
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)
Weightlifting
Power Clean (5 sets of 5 reps at 80% of last week’s 1RM)
Metcon
Death by Clean & Jerk (AMRAP – Rounds and Reps)
With a continuously running clock perform:
1 Clean & Jerk in the first 1 min 135/95 ,
2 Clean & Jerks, 135/95 in the second 1 min
3 Clean & Jerks, 135/95 in the third 1 min
…
Continuing this for as long as you are able.
Use as many sets each minute as needed.
20161109
CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Deadlift Warmup (No Measure)
3 Rounds (NFT)
10 Good Mornings (Bar Only
10 Air Squats
Toe Touch w/ Barbell (20 sec hold)
Weightlifting
Deadlift (Build to a heavy 5 rep in 15 minutes)
Metcon
Metcon (Time)
PART A:
15 Sumo Deadlift High Pull 115/75
25 Russian KB Swings 53/35
20 Double Unders/40 Singles
15 Sumo Deadlift High Pull 115/75
25 Russian KB Swings 53/35
30 Double Unders/60 Singles
15 Sumo Deadlift High Pull 115/75
25 Russian KB Swings 53/35
40 Double Unders/80 Singles
Metcon (AMRAP – Rounds and Reps)
If Part A is completed under 10 minutes, rest 3 minutes then do the following:
Part B:
5 Minute AMRAP:
30 Double Unders/60 Singles
20 Russian KB Swings 53/35
10 Goblet Squats 53/35
20161108
CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
Double Under Skill Work – 7 Minutes
Weightlifting
Push Press (15 Minutes to Build to a Heavy Set of 3)
Metcon
Hillary-Election 2016 (AMRAP – Rounds and Reps)
8 Minute AMRAP
45 Jumping Lunges
20 Thrusters 95/65
16 Lateral Burpees
Rest 4 Minutes
Trump-Election 2016 (AMRAP – Rounds and Reps)
8 Minute AMRAP
45 Double Unders
20 Overhead Squat 95/65
16 Toe 2 Bar
20161107
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 1 1/4 (Build to a heavy set of 2 in 15 minutes)
Metcon
Metcon (Time)
25 Minute Time Cap
1000m Row
30 Wall Balls 20/14
30 Box Jumps 24/20
750m Row
20 Wall Balls 20/14
20 Box Jumps 24/20
500m Row
10 Wall Balls 20/14
10 Box Jumps 24/20
20161106
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
25 Minute Time Cap
4 Rounds
15 American KB Swings 53/35
15 Power Clean 95/65
15 Box Jumps 24/20
20161105
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
2 Man Team:
Run 400m w/ med ball each 20/14
50 Push Press 115/75
50 Pullups
50 Front Squat 115/75
50 Burpees
50 Lunges (Bar on Back) 115/75
50 Ball Slams 20/15
Run 400m w/ med ball each 20/14
20161104
CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Deadlift Warmup (No Measure)
3 Rounds (NFT)
10 Good Mornings (Bar Only
10 Air Squats
Toe Touch w/ Barbell (20 sec hold)
Weightlifting
Split Jerk (Build to a heavy single.)
Metcon
Metcon (Time)
3 Rounds
500m Row
15 Deadlift 225/155
20 Box Jumps 24/20