CrossFit Jacked – CrossFit
Metcon (Time)
4 rounds for time:
Calorie Row 20/15
10 Burpee Box Jump Overs 24/20
8 Handstand Push-Ups
Ladies Night
CrossFit Jacked – Events
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
25 Air Squats
25 AbMat Sit-ups
25 Push Press @ 35 lbs
(scale weight as necessary)
20170603
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 (5 sets of 5 reps – same weight across)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
50 Double Unders
30 Wall Balls 20/14
20 Hand Release Pushups
10 Box Jumps 24/20
20170602
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 (3-3-3-3-3)
Use the heaviest weight you can for each set. 17 minutes to complete.
Attempt to increase load for each set from May 2nd.
Metcon
May 2017 (Time)
25 Minute Time Cap
Buy In: 500m Row
50 Jumping Lunges
40 American KB Swings 53/35
30 Deadlift 225/155
20 DB Alt Power Snatches 50/35
10 Push Press 135/95
Cash Out: 500m Row