Month: January 2017

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)

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

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

3-6-9-12…

Pullups

Thrusters 95/65

add 3 reps each round until time expires

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 (5 sets of 3 reps)

same weight across

Metcon

Metcon (Time)

25 Minute Time Cap

100 Double Unders (200 Singles)

50 Air Squats

25 Push Press 95/65

—then—

2 Rounds

60 Double Unders (120 Singles)

30 Air Squats

15 Push Press 95/65

—then—

3 Rounds

40 Double Unders (80 Singles)

20 Air Squats

10 Push Press 95/65

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Thruster Warmup (No Measure)

2 Rounds (NFT)-Bar Only

10 Hang Power Cleans

10 Front Squat

10 Push Press

Weightlifting

Front Squat (3 sets of 1)

same weight across

Metcon

Metcon (Time)

40-30-20-10

Toe 2 Bar

Wall Balls 20/14

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Power Snatch (5 sets of 3 reps)

same weight across

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Power Snatches 95/65

10 Burpees

CrossFit Jacked – CrossFit

Metcon (Time)

50 Pullups

50 American KB Swings 53/35

50 Double Unders (100 Singles)

50 Overhead Squats 95/65

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

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 EMOM (10 Sets of 2 – EMOM)

Perform 2 Snatches Each Minute for 10 minutes – same weight across – As Heavy As Possible

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
You must Squat Clean to hit the RX button.

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 (4 sets of 3 reps)

increase weight by 5 lbs from last week. if too heavy, reduce weight by 90% from last week.

Metcon

Metcon (Time)

80 Wall Balls 20/14

Calorie Row 60/42

40 Wall Balls 20/14

Calorie Row 20/14

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 3 reps)

same weight across

Metcon

Metcon (Time)

25 Minute Time Cap

100 Double Unders (200 Singles)

25 Toe 2 Bar

25 Deadlifts 225/155

50 Box Jump Overs 24/20

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)

Metcon

January 2017 BM (AMRAP – Reps)

AMReps in 10 Minutes

Calorie Row, 5 Minutes

Push Press 115/80