20161103

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

Back Squat (4 sets of 3 reps)

same load each set, increase weight from last week by 5 to 10 lbs.

Metcon

Metcon (Time)

25 Minute Time Cap

3 Rounds

25 Front Squat 115/75

20 Pullups

15 Burpees

20161102

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-OH Squat (No Measure)

2 Rounds (NFT)

10 Air Squats

10 OH Plate Lunges 35/15

10 Snatch Grip Push Press (Bar)

10 OH Squats (Bar)

Weightlifting

Snatch Balance + Overhead Squat (Work to a heavy complex)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 Overhead Squat 95/65

15 Toe 2 Bar

15 Sumo Deadlift High Pull 95/65

Welcome, Coach Jeremy Ching

Let’s get to know another coach of ours. We welcome Coach Jeremy to our staff. If you haven’t had the opportunity to be in Jeremy’s class, you’re missing out. Super-friendly guy who is passionate about CrossFit and getting stronger.

 
Welcome, Coach Jeremy. We’re glad to have you!