20170822

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 (10-8-6-4-2)

Use the heaviest weight you can for each set. Rest as needed between sets. 17 Minutes to Complete.

Metcon

Pwr Sn/HRPU/Atomic (Time)

25 Minute Time Cap

21-15-9

Power Snatch 115/80

Hand-Release Push-Up

Atomic Situp 45/25

20170821

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 (5-4-3-2-1)

Use the heaviest weight you can for each set. Rest as needed between sets. 17 minutes to complete.

Metcon

Metcon (Time)

20 Minute Time Cap

5 Rounds For Time

250m Row

12 Thrusters 95/65

15 Toe to Bar

20170820

CrossFit Jacked – CrossFit

Metcon (Time)

20 Minute Time Cap

21-15-9

Sumo Deadlift High-Pull 95/65

Overhead Squat 95/65

20170819

CrossFit Jacked – CrossFit

Metcon (Time)

3 Person Team

225 American KB Swings 53/35

225 Front Squat 95/65

225 Push Press 95/65

225 Lateral Burpees

Partner 1 and 2 switch as needed. Resting partner must grip a plate in each hand 15/10 while other works. If one partner rests, so does the other.

Partner 3 runs 400m. Upon returning from run, partner 3 switches. Continue in this manner until all repetitions are completed.

Back 2 School Bash

CrossFit Jacked – Events

Back 2 School Bash – Event 1 (AMRAP – Rounds and Reps)

5 Minute AMRAP

20 Box Jumps 24/20

10 Deadlifts 225/155 (Scaled 155/105)

then 3 Minute Rest

Back 2 School Bash – Event 2 (AMRAP – Rounds and Reps)

20 Wall Balls 20/14

10 Bench Press 135/95 (Scaled 95/65)

Back 2 School Bash – Event 3 (AMRAP – Reps)

3 Minute AMRAP

Max Effort Push Press 75/55

20170818

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 1 Rep Max)

Metcon

Metcon (Time)

20 Minute Time Cap

400m Run

35 AbMat Sit-ups

30 Plyo Push-ups

400m Run

35 Ball Slams 20/15

30 Pull-ups

400m Run

20170817

Announcements

Back 2 School Bash is this Saturday night. If you’ve never competed in a CrossFit event before, come out and do it. Challenge yourself and have some fun while you’re at it!

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 (17 Minutes to Find Your 1RM)

Metcon

Metcon (Time)

25 Minute Time Cap

Sled Push/Pull 185/125 (push to pole and pull back)

75 Double Unders

25 Toes to Bar

Sled Push/Pull 185/125 (push to pole and pull back)

25 Toes to Bar

75 Double Unders

Sled Push/Pull 185/125 (push to pole and pull back)

Milestone: Must have 2nd set of toes to bar completed within 20 minutes to continue. Add 1 second to 25 minutes for each rep not completed.

20170816

Announcements

Back 2 School Bash is this Saturday night. If you’ve never competed in a CrossFit event before, come out and do it. Challenge yourself and have some fun while you’re at it!

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 (3-3-3-3-3, 17 Min to Complete)

Increase load each set.

Metcon

Metcon (Time)

25 Minute Time Cap

30-25-20-15

Virtual Shovel 45/25 and 24″/20″

Box Jumps 24/20

Milestone: Must have 3 of the 4 rounds completed within 20 minutes to continue. Add 1 second to 25 minutes for each rep not completed.

20170815

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

Snatch Balance (Find Your 1 Rep Max)

Metcon

FS/HRPU/WB (Time)

25 Minute Time Cap

3 Rounds

15 Front Squat 135/95

20 HR Pushups

25 Wall Balls 20/14

20170814

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 (17 Minutes to Complete a Heavy 3 Rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

15 Deadlift 135/95

10 Burpees

15 Hang Power Cleans 135/95