20170805

CrossFit Jacked – CrossFit

Metcon (Time)

45 Minute Time Cap

For time, with a partner (one person working at a time except for the runs)

200m Run

100 Double Unders

200m Run

100 Power Cleans 115/75

200m Run

100 Pull Ups

200m Run

100 Wall Balls 20/14

200m Run

100 Burpees

200m Run

100 Kettlebell Swings 53/35

20170804

CrossFit Jacked – CrossFit

Warm-up

Back Squat (30 min to compete 10 sets of 3 reps @ 81%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

30 Double Unders

24 Jumping Lunges

18 DB Snatches 50/35

12 Toe 2 Bar

20170803

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

Push Press (4-4-4-4)

Complete the following:

4 reps @ 75%

3 sets of 4 reps @ 80%

Metcon

Metcon (Time)

20 Minute Time Cap

4 Rounds

10 Hang Power Cleans 135/95

12 Push Press 135/95

15 Pull-ups

20170802

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Power Snatch + Squat Snatch (Work up to a heavy complex.)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Power Snatches 95/65

100m Run

15 Wall Balls 20/14