Month: January 2017

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Overhead Squat (5 sets of 1-same weight across)

Metcon

Metcon (Time)

30 Minute Time Cap

3 Rounds For Time

50 Double Unders (100 Singles)

40 Abmat Sit-ups

30 Hang Power Cleans 95/65

20 Toe 2 Bar

10 Handstand Push-ups

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

Push Press (Work to a 1RM)

January Benchmark!

Metcon

January 2017 BM (AMRAP – Reps)

AMReps in 10 Minutes

Calorie Row, 5 Minutes

Push Press 115/80

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 (Work to a 2 Rep Max in 17 Minutes)

Metcon

Metcon (Time)

5 Rounds for Time

10 Deadlift 225/155

20 Wall Balls 20/14

CrossFit Jacked – CrossFit

Metcon (Time)

3 Rounds

400m Run

15 Power Cleans 135/95

15 Front Squats 135/95

CrossFit Jacked – CrossFit

Metcon (Time)

50 Jumping Lunges

40 American KB Swings 53/35

30 Pullups

20 Sumo DL High Pull 115/75

10 Burpee Box Jump Over 24/20

CrossFit Jacked – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (Heavy Single then 5×1 at 90% of HS)

Record heavy single.

Metcon

Metcon (Time)

500m Row

15 Squat Cleans 135/95

20 Push Press 135/95

15 Squat Cleans 135/95

500m Row

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 (Work to a 1RM)

Metcon

Metcon (Time)

25 Minute Time Cap

75 Double Unders (150 Singles)

50 Wall Balls 20/14

25 Burpees

50 Wall Balls 20/14

75 Double Unders (150 Singles)

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Bench Press (No Measure)

3 Rounds (NFT)

10 Bench Press (Bar)

5 Pushups

5 KB Swings 53/35

Weightlifting

Bench Press (Work to a 3RM)

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

CrossFit Jacked – CrossFit

Warm-up

Weightlifting

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Clean and Jerk (Heavy Single then 5 Reps at 90%)

Record your heavy single.

Metcon

Thruster, Burpee, Situp Ladder (Time)

Ladder 1-2-3-4-5-6-7-8-9-10

Thrusters 95/65

Lateral Burpees

Abmat Situps
We completed this workout back on 10/24. Beat your time!

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

Back Squat (Work to a 1RM)

Metcon

Metcon (Time)

25 Minute Cap

4 Rounds

500m Row

25 KB Swings (American) 53/35