Month: March 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)

Deadlift (3 Rep Max, Touch n’ Go)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

20 Wall Balls 20/14

10 Pull-ups

15 Deadlifts 225/155

20 American KB Swings 53/35

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 (5 Sets of 2-same weight across, Touch n’ Go)

Metcon

20161219 (Time)

3 Rounds

25 Minute Time Cap

15 Toe 2 Bar

15 Push Press 95/65

15 Box Jumps 24/20

15 Overhead Squats 95/65

RX+ 115/75

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-same weight across)

go up by 5 lbs from 3 weeks ago. if too heavy, decrease load to 90% from last week.

Metcon

Metcon (Time)

For Time

25 Minute Time Cap

4 Rounds

5 Squat Cleans 155/105

20 HR Pushups

25 KB Goblet Squats 53/35

CrossFit Jacked – CrossFit

Metcon (Time)

20 Minute Time Cap

21-15-9

Toe-2-Bar

Wall Balls 20/14

Thrusters 115/75

CrossFit Jacked – CrossFit

Metcon (AMRAP – Rounds and Reps)

2 Man Teams

25 Minute AMRAP

400m Run

50 DB Push Press 50/35

50 Pullups

50 DB Front Squats 50/35

50 HR Pushups

50 DB Hang Power Cleans 50/35

50 Air Squats
This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

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 (Find Your 3 Rep Max)

Metcon

Lydia (Time)

31 Minute Time Cap

31 Calorie Row

11 Russian KB Swings 53/35

21 Push Press 115/75

31 Russian KB Swings 53/35

31 Push Press 115/75

21 Russian KB Swings 53/35

11 Push Press 115/75

31 Calorie Row

CrossFit Jacked – Events

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 and 17.4 Teens Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Hand-Release Push-ups

Boys 14-15 – 95# Deadlift + 14# Wall-Ball

Boys 16-17 – 135# Deadlift + 14# Wall-Ball

Girls 14-15 – 65# Deadlift + 10# Wall-Ball

Girls 16-17 – 95# Deadlift + 10# Wall-Ball

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

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 (Find Your 5RM)

Metcon

Audrey’s Forever 29 WOD (Time)

29 Minute Time Cap

29 Wall Balls 20/14

29 Ab-Mat Situps

29 Double Unders (58 Singles)

29 Front Squats 95/65

29 Toes-to-Bar

29 Ball Slams 20/15

29 Sumo-Deadlift High Pulls 95/65

29 Dumbbell Power Cleans 50/35

29 Hand-Release Pushups

29 Shoulder-to-Overheads 95/65

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)

Hang Power Clean (Find Your 2 Rep Max)

Metcon

Metcon (Time)

For Time

15 Power Cleans 135/95

15 Handstand Pushups

10 Power Cleans 135/95

10 Handstand Pushups

5 Power Cleans 135/95

5 Handstand Pushups

–then–

15 Hang Power Cleans 135/95

15 Ring Dips

10 Hang Power Cleans 135/95

10 Ring Dips

5 Hang Power Cleans 135/95

5 Ring Dips

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 10 Reps)

increase load each set – work to a 10rm for the day

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups