Month: April 2017

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 (Perform 5 sets of 3 reps)

17 Minutes to Complete

1×3 @ 70%

1×3 @ 72%

1×3 @ 76%

1×3 @ 78%

1×3 @ 80%

Snatch Pull (4 sets of 4 reps @ 95% of 1RM Snatch)

7 Minutes to Complete

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

5 HSPU

10 Ring Dips

15 Lateral Burpees

20 Overhead Squats 95/65

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 1RM)

Metcon

EMOM 5 Thrusters (AMRAP – Reps)

With a continuously running clock complete 5 thrusters every minute (25 thrusters every 5 minutes).

From 0:00-5:00 use 75/55

From 5:00-10:00 use 95/65 lb.

From 10:00-15:00 use 115/80 lb.

From 15:00-20:00 use 135/95 lb.

From 20:00-25:00 use 155/105 lb.

From 25:00-30:00 use 175/120 lb.

From 30:00-35:00 use 195/135 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able. Post total number of reps completed.

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 (5-5-5-5-5)

Record Your Heaviest Set of 5 Reps. Record all 5 sets in comments.

Metcon

Heather (Time)

400m Run

33 Air Squats

33 Push Press 95/65

33 Abmat Situps

33 HR Pushups

33 Ball Slams 20/15

400m Run

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 (Find Your 1 Rep Max)

This begins our 6-week snatch cycle to increase our overall 1 rep max.

Use the weight hit today to base your percentages off of over the next 6 weeks.

Metcon

Toe 2 Bar/Wall Balls (Time)

40-30-20-10

Toe 2 Bar

Wall Balls 20/14

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 1 1/4 (2-2-2-2-2)

Record Your Heaviest Set of 2 Reps. Annotate in comments all loads.

Metcon

MOAB (Mother of All Bombs) (Time)

13 DB Power Clean 50/35 (April 13th)

43 American KB Swings 53/35 (GBU-43)

130 Double Unders (MC-130 Aircraft)

30 Front Squat 135/95 (30′ Long)

21 Renegade Rows 50/35 (21,600 lbs)

600m Row

36 Deadlift 135/95 (36 ISIS Dead)
On Thursday, April 13th the United States Air Force dropped the largest non-nuclear bomb in history when it released the GBU-43 /B Massive Ordinance Air Blast Bomb (MOAB).

Nicknamed the “Mother of All Bombs”, the MOAB is a 30-foot-long, 21,600 pound, GPS-guided munition.

It left behind 36 ISIS, dead.

CrossFit Jacked – CrossFit

Warm-up

Warmup-PullUp Progression (No Measure)

Pull-Up Progressions:

Beginner: Negatives 5 Sets of 5 (work up to 5 sec hold)

Intermediate: Chin-Ups 5 sets of 5

Advanced: 4 sets of 6 Strict Pull-Ups (add weight if comfortable)

Weightlifting

Snatch Balance + Overhead Squat

Metcon

Metcon (Time)

3 Rounds

15 Back Squat 135/95

Sled Push/Pull 185/125 (Down to Pole and Back)

100m DB Farmer Carry 50/35

15 Push Press 135/95
We’re WOD’n in the field today 🙂 Barbells and all!

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

Shoulder Press (5-3-1)

Complete the following:

5 reps @ 75% of 1RM

3 reps @ 85% of 1RM

1 rep @ 95%;

and then go for broke – Find Your New 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Man Teams

18 Minute AMRAP

60 Wall Balls 20/14

40 Power Snatches 95/65

20 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

Clean + 2 Front Squat ((1+2)x1)

build to a heavy complex

Metcon

Metcon (Time)

For Time:

25 Minute Time Cap

1-2-3-4-5-6-7-8-9-10

Squat Clean 135/95

Toe 2 Bar

American KB Swing 53/35

RX+ 165/115

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

Overhead Squat (Find Your 1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

400m Run

25 Thrusters 95/65

25 Pullups

After 10 Minutes is Complete, Rest 2 Minutes Before Starting AMREP

Double Unders: AMReps 3 Mins (AMRAP – Reps)

Complete as many Double Unders as possible in 3 minutes

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)

go 5 lbs heavier than last week. if too heavy drop to 90% of last week’s load.

Metcon

Godwin (Time)

For Time:

25 Minute Time Cap

1000m Row

20 Deadlifts 225/155

20 Power Snatches 135/95

20 Deadlifts 225/155

1000m Row