20170921

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 (Find a 5 Rep Max. Touch-N-Go)

Metcon

Mika Bee (Time)

38 Ring Dips

38 Calorie Row

38 Deadlifts 185/125

38 Calorie Row

79 Wall Balls 20/14

20170920

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 (6-6-4-4-2-2)

Increase load each set working heavy as possible.

Guideline:

6 reps – 70-80%

4 reps – 80-90%

2 reps – 90-100%

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

75 Slam Balls 20/15

75 Double Unders (150 SIngles=Scaled)

*Rest 2 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

75 Russian KB Swings 53/35

75 Double Unders (150 Singles=Scaled)

* Rest 2 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Pull-ups

20 HR Push-ups

25 Goblet Squats 53/35

20170919

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 Clean + Hang Power Clean + Squat Clean (Find your heaviest complex.)

Metcon

T2B/FS/HSPU (Time)

25 Minute Time Cap

3 Rounds

21 Toe 2 Bar

18 Front Squats 135/95

15 HSPU

20170918

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

Metcon

Metcon (AMRAP – Rounds)

15 Minute EMOM

0:00-2:00 (3 Minutes): 12 Overhead Squats (95/65)

3:00-5:00 (3 Minutes): 9 Overhead Squats (115/85)

6:00-8:00 (3 Minutes): 6 Overhead Squats (135/95)

9:00-11:00 (3 Minutes): 3 Overhead Squats (155/105)

12:00-14:00 (3 Minutes): 12 Overhead Squats (95/65)
Goal: Smooth and unbroken reps. Work on efficient technique that will transfer over to a workout that has overhead squats.

Must be unbroken. If you break you are done for that given minute.

45 second cap per interval

Metcon

Metcon (Time)

0:00-7:00 to complete:

10-9-8-7-6-5-4-3-2-1

Box Jumps 24/20

Pull-ups
Add 1 second for each rep not completed.

Metcon

Metcon (Time)

7:00-14:00 to complete:

21-15-9

Wall Balls 20/14

American KB Swings 53/35

HR Push-ups
Add 1 second for each rep not completed.

Metcon

Metcon (Time)

14:00-21:00 to complete:

50 Abmat Sit-ups

50 Burpees

50 Abmat Sit-ups
Add 1 second for each rep not completed.

Metcon

Metcon (Time)

21:00-28:00

800m Run

20170917

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

30 Minute Time Cap

7 Rounds For Time

12 Thrusters 75/55

9 Toe 2 Bar

200m Med Ball Run 20/14

20170916

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

45 MInute Time Cap

3 Man Teams

120 Pullups

120 Box Jumps 24/20

150 Hang Power Cleans 95/65

150 Push Jerk 95/65

150 Burpees

150 Wall Balls 20/14
Finish the movements in any order you want, but you must finish all of one movement before you move on to the next movement.

20170915

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

Paused Back Squat (3 Sec) (Find your heaviest set of 2 reps.)

15 min. to find a 2rm w/ a 3 sec. pause in both reps

Metcon

Metcon (Time)

22 Minute Time Cap

4 Rounds

15 Deadlift 225/155

12 Box Jumps 24/20

15 Ring Dips

20170914

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 a 3 rep max, 17 minutes)

Metcon

Metcon (Time)

25 Minute Time Cap

2 Rounds

25 Sumo Deadlift High Pulls 115/75

50 Ball Slams 20/15

25 Push Press 115/75

50 Jumping Lunges

20170913

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

Overhead Squat (Find a 2 rep max.)

Metcon

Metcon (Time)

25 Minute Time Cap

27-21-15-9

American KB Swings 53/35

Overhead Squats 115/75

Toe 2 Bar

20170912

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

Power Clean (3-3-3-3-3, Touch-N-Go)

Use the heaviest weight you can for each set. Record loads in comments.

Metcon

EMOM 5 Thrusters (AMRAP – Reps)

With a continuously running clock complete 5 thrusters every minute (25 thrusters every 5 minutes).

From 0:00-5:00 use 75/55

From 5:00-10:00 use 95/65 lb.

From 10:00-15:00 use 115/80 lb.

From 15:00-20:00 use 135/95 lb.

From 20:00-25:00 use 155/105 lb.

From 25:00-30:00 use 175/120 lb.

From 30:00-35:00 use 195/135 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able. Post total number of reps completed.