Month: July 2017

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 (20 Minutes to Find Your 1RM)

Metcon

Erica (Time)

5 Rounds For Time

3 Handstand Pushups (Scaled=1 Wall Walk)

13 Hang Power Cleans 115/75

23 Front Squats 115/75

33 Double Unders

*33 Minute Time Cap*

Cutoff – To continue past the 20 minute mark, athlete must have completed 3 full rounds. If 3 full rounds are not completed within 20 minutes, the workout ends.

4 Rounds Must Be Completed Under 27 Minutes to Continue.

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

Bench Press (17 Minutes to Find Your 1RM)

Metcon

Metcon (Time)

Buy In:

500m Row

15 Bench Press 135/95

then 3 Rounds

21 Ball Slams 20/15

14 Toe 2 Bar

7 Burpees

Cash Out:

15 Bench Press 135/95

500m Row

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Thruster Warmup (No Measure)

2 Rounds (NFT)-Bar Only

10 Hang Power Cleans

10 Front Squat

10 Push Press

Weightlifting

Squat Clean (17 Minutes to Find Your 1RM)

Metcon

Squat Clean/HR/Gob (Time)

For Time

25 Minute Time Cap

4 Rounds

5 Squat Cleans 155/105

20 HR Pushups

25 KB Goblet Squats 53/35

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 (8-8-6-6)

20 Minutes to Complete the Following:

8 reps @ 65%

8 reps @ 70%

6 reps @ 80%

6 reps @ 85%

Metcon

Metcon (Time)

5 Rounds For Time:

15 Thrusters 95/65

15 Lateral Burpees

*22 Minute Time Cap*

CrossFit Jacked – CrossFit

Metcon (Time)

3 Rounds For Time

20 Sumo Deadlift High Pulls 115/75

20 Box Jumps 24/20

20 American KB Swings 53/35

CrossFit Jacked – CrossFit

Metcon (Time)

Partner Workout

Accumulate anyway you want:

3k Row

800 Double Unders (1,600 Singles=Scaled)

10,000/7,000 pounds Ground to Overhead (pick a weight)

155/105 – 65 reps / 67 reps

135/95 – 75 reps / 74 reps

115/80 – 87 reps / 88 reps

95/65 – 106 reps / 108 reps

CrossFit Jacked – Events

Metcon (Time)

4 Rounds For Time

10 Toes 2 Bar

10 Wall Balls 20/14

10 Deadlift 135/95

*15 Minute Time Cap*

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 @ 87% of 1RM)

30 Minutes to Complete

Metcon

Daniel (Time)

25 Minute Time Cap

1 Bar Muscle Up (Scaled 3 Pullups)

35 Pullups

21 Power Cleans 115/75

400m Run

35 Double Unders

15 Power Cleans 115/75

400m Run

35 HR Pushups

9 Power Cleans 115/75

400m Run

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 (10-10-8-8)

10 Reps @ 60%

10 Reps @ 65%

8 Reps @ 70%

8 Reps @ 75%

Metcon

Metcon (Time)

Buy In: 750m Row

then 3 Rounds:

10 Box Jumps 24/20

15 Ball Slams 20/15

20 Alt DB Snatches 50/35

Cash Out: 750m Row

*20 Minute Time Cap*

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 (Find Your 5 Rep Max)

Metcon

July 2017 Benchmark (AMRAP – Reps)

3 Rounds

5 Minutes to Complete:

400m Run

10 Deadlifts 135/95

8 Hang Power Cleans 135/95

6 Front Squats 135/95

4 Push Jerks 135/95

Max Rep Burpees in Remaining Time

3 Minutes Rest Between Rounds

Score = Total Reps Burpees