Month: February 2017

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 (3-3-3, Increase load each set)

Metcon

Metcon (Time)

Buy In: 500m Row

21-15-9

Overhead Plate Lunge 45/25

Push Press 115/75

Burpees

Buy Out: 500m Row

RX+ 135/95 and Lateral Burpees

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

Thruster (Find Your 3 Rep Max)

Last Completed on 2/7/17. Beat your score!

Metcon

February 2017 (Time)

3 Rounds

35 Ball Slams 20/15

30 Hand Release Pushups

25 Wall Balls 20/14

20 Dumbbell Front Rack Lunges 50/35

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 (Find Your 1RM)

Metcon

Metcon (Time)

17 Minute Time Cap

5 Rounds

15 Power Snatches 75/55

5 Burpees

CrossFit Jacked – CrossFit

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

4 Rounds for Time

400m Run

50 Air Squats

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

For Time

60/50 Calorie Row

80 Air Squats

30 Power Cleans 135/95

RX+ 40 Alternating Pistols and 155/105

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 drop to 90% of load from last week.

Metcon

Metcon (Time)

3 Rounds For Time

15 Hang Power Cleans 135/95

15 Burpees

CrossFit Jacked – Events

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 (Time)

For Time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 35-lb. dumbbell / 24-in. box

Girls: 20-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 20-lb. dumbbell / 24-in. box (step-ups OK)

Girls: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

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 (5 Sets of 3 Reps @ 90% of 1RM)

Metcon

Big-Chested Karen (Time)

150 Wall Balls 20/14

every set do the difference from 150 in Plyo-Pushups
Post total time to complete along with plyo pushup reps completed in comments.

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 (Find Your 3 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

10 Front Squat 135/95

20 Pullups

50 Double Unders

RX+ 185/125 and C2B Pullups

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 (Find Your 1 Rep max)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Grace, Part B1 (Time)

Rest 5 Minutes

If Grace is completed under 5 minutes do the following:

5 Minute Time Cap

6 Rounds

5 Power Cleans 155/105

5 Shoulder to Overhead 155/105

Grace, Part B2 (Time)

Rest 5 Minutes

If Grace is completed between 5-7 minutes do the following:

5 Minute Time Cap

2 Rounds

10 Hang Power Cleans 135/95

5 Shoulder 2 Overhead 135/95