Month: January 2017

CrossFit Jacked – CrossFit

Metcon (Time)

21-18-15-12-9

Power Snatch 115/85

Wall Balls 20/14

Knees to Elbow

CrossFit Jacked – CrossFit

Metcon (Time)

25 Minute Time Cap-For Time:

500m Row

20 Chest 2 Bar Pullups

20 Power Snatches 115/75

30 Wall Balls 20/14

30 Burpees

30 American KB Swings 53/35

50 Double Unders

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 (5 sets of 2-same weight across)

Metcon

Metcon (Time)

40 Pullups

40 Deadlifts 135/95

20 Pullups

20 Thrusters 135/95

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Hang Clean (5 sets of 2 reps-same weight across)

This is a hang (squat) clean. If you can’t perform it hit the hang power clean then perform a front squat for each rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

100 KB Swings 53/35 (Russian)

25 T2B

100 Air Squats

25 T2B

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 6 Singles @ 90% of HS)

Work to a heavy single. Then complete 6 more reps @ 90% of HS. Record your heaviest single.

Metcon

Metcon (Time)

25 Minute Time Cap

21 Power Snatches 115/75

21 Lateral Burpees

25 Double Unders

15 Power Snatches 115/75

15 Lateral Burpees

25 Double Unders

9 Power Snatches 115/75

9 Lateral Burpees

25 Double Unders

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)

increase load by 5 lbs from last week. if too heavy decrease load to 90% of last week.

Metcon

2016-10-13 (Time)

25 Min Time Cap

50 HR Pushups

20 Box Jumps 24/20

50 Ball Slams 20/14

20 Box Jumps 24/20

50 Ball Slams 20/14

20 Box Jumps 24/20

50 HR Pushups
We performed this WOD back on October 13th. Let’s see how much better you are!

Announcements

Welcome New Years Revolution members!

The next 4 weeks are going to be exciting and we can’t wait to see the transformations that are going to take place!!!

CrossFit Jacked – CrossFit

Warm-up

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)

Weightlifting

Clean and Jerk (6 sets of 1 rep at 90% of HS)

20 minutes to work to a “Heavy Single” and then complete 6 reps at 90% of your heavy single for the day. Record your heavy single!

Power Clean (5 sets of 3 reps-same weight across)

Only the athletes who are in their first day of CrossFit to do this. Everyone else performing C&J!

Metcon

Metcon (Time)

4 Rounds-25 Min Time Cap

500m Row

10 Squat Cleans 135/95

10 Burpees
If today is your first class then perform 10 power cleans at an easy weight instead of squat cleans.

CrossFit Jacked – CrossFit

Metcon (Time)

3 Rounds For Time

400m Run

30 Overhead Squats 75/55

21 Pullups

CrossFit Jacked – CrossFit

Metcon (Time)

Calorie Row 25/18

25 Box Jumps 24/20

25 Deadlifts 185/125

25 Wall Balls 20/14

25 Ring Dips

25 Wall Balls 20/14

25 Deadlifts 185/125

25 Box Jumps 24/20

Calorie Row 25/18

CrossFit Jacked – CrossFit

Warm-up

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)

Weightlifting

Power Clean & Push Jerk EMOM (increase load by 5-10 lbs from December 26th)

10 Minute EMOM – Complete 2 sets of 1 Power Clean and 1 Push Jerk for 10 minutes

Metcon

Metcon (Time)

1000m Row

then 3 rounds

10 Clean & Jerk 155/105

10 Toe 2 Bar

10 Burpee Box Jump Overs 24/20