Month: May 2017

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

Hang Snatch (5 sets of 2 reps)

3 sets of 2 at 75% of 1RM Snatch

2 sets of 2 at 80% of 1RM Snatch

Record loads in comments.

13 minutes to complete.

Heaving Snatch Balance (4 sets of 2 Reps at 90% of 1RM Snatch)

10 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Minute AMRAP

30 Jumping Lunges

20 Thrusters 95/65

50 Double Unders

20 Handstand Pushups

30 Hang Power Snatches 95/65

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

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’s weight

Metcon

Metcon (Time)

3 Rounds For Time

6 Overhead Squats 135/95

12 Box Jumps 24/20

18 Hang Power Cleans 135/95

24 American KB Swings 53/35

CrossFit Jacked – CrossFit

Metcon

Double Unders: AMReps 3 Mins (AMRAP – Reps)

Complete as many Double Unders as possible in 3 minutes

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 (Complete 5 sets of the complex)

1×1 @ 70% of 1RM

1×1 @ 70% of 1RM

1×1 @ 75% of 1RM

1×1 @ 75% of 1RM

1×1 @ 80% of 1RM

If you don’t miss 80% then you may go higher until 1st miss.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

14 Push Press 135/95

21 Lateral Burpees

14 Toe 2 Bar

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 (Work to a 2 Rep Max in 17 Minutes)

Metcon

Deadlift/Wall Balls (Time)

5 Rounds for Time

10 Deadlift 225/155

20 Wall Balls 20/14

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

Power Clean & Push Jerk EMOM

10 Minute EMOM – Complete 2 sets of 1 Power Clean and 1 Push Jerk for 10 minutes

Metcon

Ching-A-Ling (Time)

Buy In: 37 Calorie Row

21-15-9

Alt DB Snatches 50/35

Pullups

Cash Out: 37 Calorie Row

CrossFit Jacked – CrossFit

Metcon (Time)

25 Minute Time Cap

3 Rounds For Time

25 American KB Swings 53/35

20 Box Jumps 24/20

15 Thrusters 115/80

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 (3-3-3+)

15 minutes to:

Complete 3 reps at 70%

Complete 3 reps at 80%

Complete 3+ reps at 90%

Metcon (Time)

2 Man Teams

35 Minute Time Cap

Once clock starts, barbell can’t touch the floor. Each time barbell hits the floor, team must perform 10 burpees.

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50 Pullups (one person does pullups while other holds bar)

100 Back Squats 135/95

50 Push Jerks 135/95

100 Front Squats 95/65

50 Hang Power Cleans 95/65

CrossFit Jacked – CrossFit

Warm-up

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 last week, 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.

Weightlifting

Snatch (Complete 5 sets of 2 reps)

15 minutes to complete

1×2 @ 75% 1RM

1×2 @ 78% 1RM

1×2 @ 81% 1RM

1×2 @ 83% 1RM

1×2 @ 85% 1RM

Heaving Snatch Balance (4×3 @ 85% 1RM Snatch)

10 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Power Snatches 115/80

15 Pullups

30 Double Unders

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Bench Press (Find Your 1 Rep Max)

Metcon

Metcon (Time)

25 Minute Time Cap

3 Rounds

15 Front Squat 135/95

20 HR Pushups

25 Wall Balls 20/14

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

Metcon

Double Unders: AMReps 2 Minutes (AMRAP – Reps)

Complete as many double unders as possible in 2 minutes.

Weightlifting

Snatch (3 at 60%, 2 at 70%, 2 at 75%, 2 at 80%, 1 at 85%)

15 Minutes to Complete All 5 Sets

Metcon

Jeston (AMRAP – Reps)

With a continuously running clock complete 2 C&J + 1 Bar Muscle Up every minute.

From 0:00-5:00 use 115/75

From 5:00-10:00 use 135/95 lb.

From 10:00-15:00 use 155/105 lb.

From 15:00-20:00 use 175/115 lb.

From 20:00-25:00 use 195/135 lb.

From 25:00-30:00 use 225/155 lb.

From 30:00-35:00 use 245/165 lb.

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

Scaled version is 2 C&J + 2 Pullups. Scale weight as needed. Start low enough where you can at least make it to the end of 10 minutes.