Month: March 2017

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 1RM)

Metcon

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
25 Minute Time Cap

Female RX: 20″ Box Jump and 105 Squat Clean

ADD 1 SECOND TO YOUR TIME FOR EVERY REP NOT COMPLETED

CrossFit Jacked – CrossFit

Metcon

500m Row (Time)

Max Effort 500m Row
3X500m Row – rest 2 min between sets. record best time

Metcon (Time)

For Time

Calorie Row 50/35

40 Front Squats 115/80

30 Toes 2 Bar

20 Push Jerks 115/80

10 Pullups

RX+ 135/95 and Bar Muscle ups instead of Pullups

CrossFit Jacked – CrossFit

Warm-up

CF Jacked Warmup 3 (No Measure)

500m Row

10 Air Squats

30 Sec Dead Hang From Pullup Bar

10 Good Mornings

10 Hang Power Cleans

5 Burpees

Metcon

Metcon (Time)

For Time

3 Rounds

50 Double Unders (100 Singles)

15 Deadlifts 225/155

15 Lateral Burpees

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 (3-3-3-3-3)

increase load each set. record sets in comments.

Metcon

Metcon (Time)

20 Minute Time Cap

15-12-9

Overhead Squats 115/75

Pullups

Push Jerks 115/75

Ball Slams 20/15

RX+ 135/95 and Chest 2 Bar Pullups

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 1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

25 Wall Balls 20/14

20 Toe 2 Bar

15 Power Cleans 135/95

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 (Build to a 5 Rep Max)

Metcon

Metcon (Time)

3 Rounds

25 Minute Time Cap

25 Russian KB Swings 53/35

20 Hand-Release Pushups

15 Sumo Deadlift High Pulls 95/65

10 Ring Dips

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Squat Clean (Find Your 1 Rep Max)

Metcon

March 2017 (Time)

25 Minute Time Cap

10 Deadlifts 135/95

20 Wall Balls 20/14

10 Hang Power Cleans 135/95

20 American KB Swings 53/35

10 Front Squats 135/95

20 Box Jumps 24/20

10 Push Press 135/95

20 Pullups

10 Back Squats 135/95

20 Burpees 135/95

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

DT Complex (Record Your Best DT Complex 1 Rep Max Lift.)

Deadlift + Hang Power Clean + Push Jerk

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

CrossFit Jacked – CrossFit

400m Run (Time)

Max Effort 400m Run

5 RFT: Rows and Bench Press (Time)

5 Rounds For Time

500m Row

15 Bench Press 135/95

CrossFit Jacked – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Push Press 115/75

10 Lateral Burpees

20 Power Snatch 115/75

10 Lateral Burpees

20 Front Squat 115/75