Month: July 2017

CrossFit Jacked – CrossFit

Metcon (Time)

Partner WOD:

It’s a Threesome!

Complete 3 Benchmark Workouts!

45 Minute Time Cap or Coach Discretion (Whichever is Less)

Angie: 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Air Squats

Karen: 150 Wall Balls

Grace: 30 Power Clean & Jerks (135/95)
Teams must complete the movements in order. Also, you must complete all of the reps before moving on to the next one. Split the reps up as needed. One person works while the other rests.

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 (10 sets of 3 reps at 80% of 1RM)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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 (5-3-1)

17 Minutes to Complete. Use the heaviest weight you can for each set. Rest as needed between each set. This is not a max-effort attempt. Go heavy only if able to maintain good form. Record loads in comments.

Metcon

Metcon (Time)

3 Rounds For Time

20 Minute Time Cap

20 Deadlifts 225/155

20 Burpees

20 Pullups
Add 1 second to your time for each rep not completed under 20 minutes.

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

Push Press (Find Your 1 Rep Max)

Metcon

Metcon (Time)

25 Minute Time Cap

5 Rounds For Time

22 Box Jumps 24/20

100m Run

11 Push Press 115/75

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

Hang Power Clean (Find Your 2 Rep Max)

Metcon

Clean/HSPU/Dip (Time)

For Time

15 Power Cleans 135/95

15 Handstand Pushups

10 Power Cleans 135/95

10 Handstand Pushups

5 Power Cleans 135/95

5 Handstand Pushups

–then–

15 Hang Power Cleans 135/95

15 Ring Dips

10 Hang Power Cleans 135/95

10 Ring Dips

5 Hang Power Cleans 135/95

5 Ring Dips

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 (17 Minutes to Find An 8 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

12 Front Squats 115/75

10 Renegade Rows 50/35

8 Toe 2 Bar

CrossFit Jacked – CrossFit

Metcon (Time)

21-15-9

Box Jump 24/20

Power Snatches 75/55

Chest to Bar Pull-ups

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD:

Working in teams of 2, complete for time:

100 Power Clean & Jerk 95/65

100 Thrusters 95/65

100 Lateral Burpees

Only 1 person may work at a time. Must do all reps of the movement before moving on to the next, must do them in order. Same weight on the barbell for all the movements.

CrossFit Jacked – Events

Beat The Heat Showdown (Time)

12 Minute Time Cap

50 American KB Swings 53/35

40 Wall Balls 20/14

30 Deadlifts 225/155

20 Lateral Burpees

10 Push Jerks 135/95

*Athlete Much Change Own Weight. 1 Second Penalty Per Rep Not Completed.*

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

Push Press (8-8-8-8)

20 Minutes to Complete the Following:

8 reps @ 65%

8 reps @ 70%

8 reps @ 75%

8 reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

400m Run

20 Wall Balls 20/14

10 Deadlift 225/155