Month: May 2017

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 (5-4-3-2-1)

Start your 5 reps at 80% of your 1 rep max. Increase load while decreasing reps with remaining sets up to 95%.

Continue doing sets of 1 until you hit a max for the day.

Listen to your body. No failed reps.

Metcon

Metcon (Time)

4 Rounds For Time:

17 Minute Time Cap

15 Bench Press 135/95

Calorie Row 15/11

60 Double Unders

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

3 Rounds for Time

10 Squat Cleans 135/95

20 Box Jumps 24/20

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)

Weightlifting

Deadlift (5 sets of 3 reps)

increase load each set

Metcon

Metcon (Time)

2 Man Teams

70 Deadlift 225/155

120 Burpee Box Jumps 24/20

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 1 Rep)

1×1 at 80% 1RM

1×1 at 83% 1RM

1×1 at 85% 1RM

1×1 at 88% 1RM

1×1 at 90% 1RM

17 minutes to complete. If time remains and you don’t miss then continue to work up.

Snatch Pull (4 sets of 2 reps @ 110% of 1RM Snatch)

7 Minutes to Complete

Metcon

Metcon (Time)

For Time

25 Minute Time Cap

21 Thrusters 115/80

21 American KB Swings 53/35

400m Run

15 Thrusters 115/80

15 American KB Swings 53/35

400m Run

9 Thrusters 115/80

9 American KB Swings 53/35

400m Run

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 + Split Jerk (Find Your 1 Rep Max)

The Front Squat will start from the rack.

Metcon

Heartbreak Kid (Time)

25 Minute Time Cap

3 Rounds for Time:

10 Front Squats 185/135

20 C2B Pullups

50 Double Unders (Scaled is 100 Singles)

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 (Work up to 90% of Your 1RM)

1×2 at 70% 1RM

1×2 at 75% 1RM

1×2 at 80% 1RM

1×1 at 85% 1RM

1×1 at 90% 1RM

Continue to climb up in weight as long as you don’t miss up to 90%

Metcon

Metcon (Time)

25 Minute Time Cap

30 Lateral Burpees

Calorie Row 30/21

15 Power Snatches 135/95

Calorie Row 60/42

15 Power Snatches 135/95

Calorie Row 30/21

30 Lateral Burpees

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 last week. if too heavy, decrease load to 90% of last week.

Metcon

Row/Clean/Press (Time)

500m Row

15 Squat Cleans 135/95

20 Push Press 135/95

15 Squat Cleans 135/95

500m Row

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

2 Power Clean + 1 Push Press (Heaviest complex possible. Touch N’ Go)

Metcon

Metcon (Time)

25 Minute Time Cap

For time:

20 Thrusters, 95/65 lbs

15 Handstand Push-ups

20 Overhead Squats, 115/80 lbs

15 Pull-ups

20 Power Cleans, 135/95 lbs

15 Ring Dips

20 Deadlifts, 225/155 lbs

50 Wall Balls, 20/14 lbs

CrossFit Jacked – CrossFit

Metcon (Time)

3 Rounds For Time

15 Power Cleans 135/95

15 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

Shoulder Press (Find Your 1 Rep Max)

Metcon

Metcon (Time)

15 Shoulder to Overhead 135/95

15 Pullups

30 Double Unders

12 Shoulder to Overhead 135/95

12 Pullups

30 Double Unders

9 Shoulder to Overhead 135/95

9 Pullups

30 Double Unders

6 Shoulder to Overhead 135/95

6 Pullups

30 Double Unders

3 Shoulder to Overhead 135/95

3 Pullups

30 Double Unders