20170411

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

Squat Clean Thruster (Find Your 1 Rep Max)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

20170410

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Push Jerk (Find Your 1 Rep Max)

Metcon

Callie (Time)

20 Minute Time Cap

2 Rounds

31 Box Jumps

500m Row

31 Ball Slams

20170409

CrossFit Jacked – CrossFit

Metcon (Time)

4 Rounds For Time:

25 Minute Time Cap

100m Dumbbell Farmers Carry 50/35

10 Handstand Pushups

15 Overhead Squats 115/80

20170408

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 Sets of 3 Reps – same weight across)

this is a strict press. no dip.

Metcon

Metcon (Time)

30 Minute Time Cap

For time:

50 Row Calories

— then —

3 rounds of:

75 Double Unders

25 Wall Balls, 20/14 lbs

20 Russian Kettlebell Swings, 53/35 lbs

15 Box Jump Overs, 24/20 in

— then —

50 Row Calories

20170407

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 (3 Rep Max – Touch N’ Go)

Metcon

Metcon (Time)

25 Minute Time Cap

21-15-9

Power Snatch 115/80

Hand-Release Push-Up

Atomic Situp 45/25

20170406

Announcements

Don’t forget to begin filling out those Bingo cards. We’re giving out prizes galore. Be a apart of the fun and increase your fitness at the same time!

Upcoming Events:
Saturday, April 22th – WOD’N for Will
April 24-29: Bring A Friend Week
First Week of May: 28 Day Transformation Challenge

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)

increase load by 5 lbs from last week. if too heavy, decrease load to 90% of last week’s weight.

Metcon

Metcon (Time)

25 Minute Time Cap

4 Rounds for time of:

Row, 500m

15 Toes to Bar

15 Ball Slams 20/15

15 Ring Dips

20170405

Announcements

Don’t forget to begin filling out those Bingo cards. We’re giving out prizes galore. Be a apart of the fun and increase your fitness at the same time!

Upcoming Events:
Saturday, April 22th – WOD’N for Will
April 24-29: Bring A Friend Week
First Week of May: 28 Day Transformation Challenge

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Deadlift (Find Your 2 Rep Max – Touch N’ Go)

Metcon

Tabata Barbell (AMRAP – Reps)

Tabata Deadlift 185/135

Rest 1 Min

Tabata Hang Power Clean 135/95

Rest 1 Min

Tabata Front Squat 85/55

Rest 1 Min

Tabata Push Press 65/45

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

20170404

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

EMOM: Hang Snatch + Overhead Squat ( Every 1 min for 10 mins.)

1 Hang Snatch + Overhead Squat, pick load

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

20170403

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

Clean and Jerk (Find Your 1 Rep Max)

Metcon

Big John (AMRAP – Reps)

13 Minute AMRAP

2k Row

then:

Complete as many Power Clean & Jerks at 155/105 in remaining time.

Score is total C&J at end of 13 minutes.

20170402

CrossFit Jacked – CrossFit

Metcon (Time)

20 Minute Time Cap

5 Rounds For Time

15 Wall Balls 20/14

15 Power Cleans 95/65