CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
25 Minute Time Cap
For TIme:
500m Row
150 Double Unders (300 Singles)
50 Burpees
20170930
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Partner WOD
45 Minute Time Cap
800m Run
50 Back Squats 135/95
50 Push Press 135/95
800m Run
35 Back Squats 135/95
35 Push Press 135/95
800m Run
20 Back Squats 135/95
20 Push Press 135/95
800m Run
20170929
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Pull-Up Progressions (No Measure)
Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold)
then 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)
Intermediate: Chin-Ups 5 Sets of 5 Reps then perform 5 sets of 5 negatives with a 5-second hold.
Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.
Weighted Pull-ups (Complete 4 sets of 6 reps at same weight across.)
Metcon
Metcon (Time)
20 Minute Time Cap
5 Rounds For Time
8 Power Cleans 135/95
10 Push Jerks 135/95
12 Lateral Burpees
20170928
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 (7 Sets of 3 Reps – 20 Minutes to Complete)
Use the heaviest weight you can for each set. Rest as needed between each set.
Metcon
Metcon (Time)
20 Minute Time Cap
7 Rounds
3 Power Snatches 115/75
6 Overhead Squats 115/75
24 Jumping Lunges
20170927
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 (2-2-2-2-2)
Use the heaviest weight you can for each set. Rest as needed between sets.
Metcon
Metcon (Time)
20 Minute Time Cap
3 Rounds
10 Atomic Situps 45/25
20 Alt DB Snatches 50/35
24 Wall Balls 20/14
54 Double Unders
20170926
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
Clean and Jerk (Find your 1RM)
Metcon
September 2017 (Time)
25 Minute Time Cap
10 HSPU
20 Power Cleans 115/75
30 Toe 2 Bar
40 Front Squats 95/65
50 Burpees
60 Sumo Deadlift High Pulls 75/55
20170925
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 (17 minutes to find your 2 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
Buy In:
30 Calorie Row
50 American KB Swings 53/35
Then with remaining time:
7 HR Push-ups
7 Thrusters 115/75
7 Pull-ups
Do not include the buy-in of row and kb swings when counting rounds and reps.
Athletes for Aubreigh
CrossFit Jacked – Events
Metcon
Aubreigh – Event 1 (Time)
10 Minute Time Cap
Buy In: Sled Push/Pull 185/125
then 2 Rounds of:
100m DB Farmer Carry 50/35
15 Back Squats 135/95
Cash Out: Sled Push/Pull 185/125
Metcon
Aubreigh – Event 1 Scaled (Time)
10 Minute Time Cap
Buy In: Sled Push/Pull 125/85
then 2 Rounds of:
100m DB Farmer Carry 35/20
15 Back Squats 95/65
Cash Out: Sled Push/Pull 125/85
Metcon
Aubreigh – Event 2 (Time)
10 Minute Time Cap
Buy In: 3 Cone Suicide Sprints
then 3 Rounds of:
10 Hang Power Cleans 115/75
10 Push Press 115/75
Cash Out: 3 Cone Suicide Sprints
Metcon
Aubreigh – Event 2 Scaled (Time)
10 Minute Time Cap
Buy In: 3 Cone Suicide Sprints
then 3 Rounds of:
10 Hang Power Cleans 75/55
10 Push Press 75/55
Cash Out: 3 Cone Suicide Sprints
20170923
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Partner WOD
45 MInute Time Cap
1000m Run together
60 Deadlifts 135/95
800m Run together
50 Burpees
600m Run together
40 Power Cleans 135/95
400m Run together
30 Strict Pull-ups
200m Run together
20 Push Press 135/95
100m Run together
10 Thrusters 135/95
20170922
CrossFit Jacked – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Hang Snatch (6 sets of 2 reps – build to heavy double, 15 min)
start at 70% of your 1RM Snatch and build from there
Metcon
Metcon (Time)
Buy In: 20 Burpees
then 3 Rounds:
15 Box Jumps 24/20
15 Hang Power Snatches 115/75
Cash Out: 20 Burpees