Month: April 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 3 weeks ago. if too heavy, decrease load to 90% from 3 weeks ago.

Metcon

Kelly (Time)

2 Rounds

100m DB Farmer Carry 50/35

30 Air Squats

41 Hang Power Cleans 95/65

30 Box Jumps 24/20

4 HSPU

CrossFit Jacked – CrossFit

Chipper: Handstand Push Ups, Toes To Bars, 800 m and 2 more (Time)

For time:

25 Handstand Push Ups

50 Toes To Bars

Run, 800 m

75 Push Press, 75/55 lbs

150 Double Unders

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

Shoulder Press (5-5-5)

1×5 at 65% 1RM

1×5 at 75% 1RM

1×5+ at 85% 1RM

On last set of 5 at 85% attempt max reps

Metcon

Metcon (Time)

For time:

Row, 500 m

30 Hang Power Cleans, 135/95 lbs

30 Chest-to-bar Pull-ups

30 Lateral Burpee (Over Barbell)s

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

Hang Snatch (5 Sets of 2 Reps @ 75%)

same weight across – 15 minutes to complete

Snatch Pull (4 sets of 3 reps @ 105% of 1RM Snatch)

same weight across – 10 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

8 Power Cleans 135/95

16 Ball Slams 20/15

24 Plyo Pushups

32 Double Unders

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

Metcon (Time)

25 Minute Time Cap

1000m Row

30 Ring Dips

20 Sumo Deadlift High-Pull 115/80

30 Handstand Pushups

20 Power Snatches 115/80

30 Burpees

20 Thrusters 115/80

30 Pullups

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

Power Snatch + Squat Snatch (This is a complex. Touch N’ Go)

6 Sets

2 Sets at 65%

2 Sets at 70%

2 Sets at 75%

Notate loads in comments.

Metcon

Double Under EMOM: 10 Minutes (AMRAP – Rounds)

If you can perform:

Less than 10 Unbroken- Do 5 reps per minute

11-34 Unbroken-Do 10 reps per minute

35-49 Unbroken-Do 20 reps per minute

>50 reps Unbroken-Do 30 reps per minute
if you completed all 10 rounds on Monday, add 5 reps each minute.

if you failed less than 3 rounds, stay where you’re at.

if you failed 4 or more rounds, decrease by 5 reps per minute.

Metcon (Time)

25 Minute Time Cap

3 Rounds For Time

400m Run

30 Abmat Situps

15 Deadlifts 225/155

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 3RM)

Metcon

April 2017 Benchmark (Time)

For time:

20 Front Squats, 165/115 lbs

30 Box Jumps, 24/20 in

40 American Kettlebell Swings, 53/35 lbs

50 Wall Balls, 20/14 lbs

RX+

Front Squat 205/145

Box Jumps 30/24

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 (5-5-3-3-1-1-1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Ideally, you should be starting around 70% of your 1RM and increasing by 5% each time.

Metcon

Double Under EMOM: 10 Minutes (AMRAP – Rounds)

If you can perform:

Less than 10 Unbroken- Do 5 reps per minute

11-34 Unbroken-Do 10 reps per minute

35-49 Unbroken-Do 20 reps per minute

>50 reps Unbroken-Do 30 reps per minute
notate reps attempted per minute in comments-this is important. you need this info for the next time we do this.

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Toes to Bar

10 Jumping Lunges

Rest 2 Minutes Before Beginning Next Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Box Jumps 24/20

10 Push Press 135/95

Rest 2 Minutes Before Beginning Next Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Toes to Bar

10 Jumping Lunges

10 Box Jumps

10 Push Press 135/95

CrossFit Jacked – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
40 Minute Time Cap

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

Hang Power Clean (3-3-3)

Record your Heaviest Set of 3 Reps. Annotate all 3 sets in comments.

Metcon

Metcon (AMRAP – Reps)

2 Man Teams

For Time:

100 Hang Power Cleans 95/65

100 OH Lunge w/ Med Ball 20/14

400m Run w/ Med Ball 20/14

100 Push Press 95/65

100 Ball Slams 20/15

400m Run w/ Med Ball 20/14

100 SDHP 95/65

100 Box Jumps 24/20