Month: February 2017

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

Split Jerk (Find Your 1 Rep Max)

Metcon

Metcon (Time)

4 Rounds

10 Push Press 135/95

10 Toe 2 Bar

10 Burpees

CrossFit Jacked – CrossFit

Metcon (Time)

4 Rounds

200m Run

20 Wall Balls 20/14

10 Deadlift 225/155

5 Man Makers 50/35

CrossFit Jacked – Events

WOD U Be My Valentine-Event 1 RX (Time)

17 Minute Time Cap

25 Thrusters 115/75

25 Pullups

25 Shoulder to Overhead 135/95

25 Toe 2 Bar

25 Power Cleans 155/105

25 Lateral Burpees

WOD U Be My Valentine-Event 1 Scaled (Time)

17 Minute Time Cap

25 Thrusters 75/55

25 Ring Rows

25 Shoulder to Overhead 95/65

25 Abmat Situps

25 Power Cleans 115/75

25 Lateral Burpees

WOD U Be My Valentine-Event 2 RX (AMRAP – Reps)

2 Rounds

1 Minute ME Back Squat 135/95

1 Minute ME Hand Release Pushups

1 Minute ME Wall Balls 20/14

1 Minute Rest

WOD U Be My Valentine-Event 2 Scaled (AMRAP – Reps)

2 Rounds

1 Minute ME Back Squat 115/75

1 Minute ME Hand Release Pushups

1 Minute ME Wall Balls 14/10

1 Minute Rest

CrossFit Jacked – CrossFit

Metcon (Time)

15 Dumbbell Thrusters 50/35

30 Calorie Row

40 Wall Balls 20/14

100 Double Unders/200 Singles

40 Box Jump Overs 24/20

30 Hang Power Cleans 95/65

100m DB Farmer Carry 50/35

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 Complex EMOM (10 Minutes)

Power Snatch+Hang Squat Snatch+Overhead Squat
Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
7 minute Time Cap

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
starts at 12 minute mark

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 5lbs from last week

Metcon

Metcon (Time)

25 Minute Time Cap

500m Row

50 Thrusters 95/65

500m Row

RX+ 135/95

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

Chris Spealler Challenge (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Squat Cleans 95/65

10 Chest-2-Bar Pullups

Incorporate these 5 healthy habits to start your day the #jackedandstrong way!

 

CrossFit Jacked – CrossFit

Warm-up

Weightlifting

Metcon

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 Jerk (Find Your 2RM)

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

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 2 Rep Max)

Metcon

Metcon (Time)

25 Minute Time Cap

15-12-9-6

Power Cleans 135/95

Plyo-Pushup 45/35

Front Squat 135/95

Atomic Situp 45/25