20161213

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)

add 5 lbs from last week. if too heavy decrease load to 90% – same weight across

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by Back Squat

1 minute – 1 Rep

2 Minutes – 2 Reps

3 Minutes – 3 Reps

…

RX Weight=Body Weight

Round up to the nearest 5 lbs.

Ex: Weight=196 lbs. Round up to 200 lbs.

20161212

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

Snatch Balance + Overhead Squat (work to the heaviest complex possible)

Metcon

Metcon (Time)

For Time:

25 Minute Time Cap

Buy In: 25 Overhead Squats 115/75

then,

3 Rounds

10 HSPU

50 Double Unders (100 Singles)

Buy Out: 25 Overhead Squats 115/75

20161211

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

For Time:

5 Rounds

15 Deadlifts 185/125

15 Toe 2 Bar

20161210

CrossFit Jacked – CrossFit

Metcon (Time)

2 Man Teams

50 Cal Row

100 Wall Balls 20/14

50 Cal Row

100 Hang Power Cleans 95/65

50 Cal Row

100 Pushups

50 Cal Row

100 Goblet Squats 53/35

50 Cal Row

100 Abmat Situps

50 Cal Row

20161209

CrossFit Jacked – CrossFit

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Push Press (Find Your 5 RM)

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Thrusters 115/75

20 Burpees

500m Row

RX+ 135/95

20161208

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Clean and Jerk (Find your 1RM)

Metcon

Metcon (Time)

25 Front Squats 115/75

25 Toes 2 Bar

100 Air Squats

25 Power Cleans 115/75

25 Handstand Pushups

50 Double Unders (100 Singles)

RX+ 135/95

20161207

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

Back Squat (4 sets of 3 reps)

same weight across. increase load 5 lbs from last week. if too heavy, decrease load by 90% from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20 Power Snatches 95/65

25 Wall Balls 20/14

30 Pushups

20161206

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

Overhead Squat (Find your 2 rep max!)

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

Jeremy, Part B (AMRAP – Reps)

Rest 5 Minutes

3 Minute AMRAP

Max Effort Overhead Squats 95/65

20161205

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 (Find Your 1 Rep Max)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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