20171022

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Time Cap

4 Rounds

15 Hang Power Snatches 95/65

30 Double Unders

20171021

CrossFit Jacked – CrossFit

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 – 11 AM WOD

1/2 Cindy

10 Minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Metcon

Metcon (Time)

11 – 12 PM WOD

20 Minute Time Cap

21-15-9

Toe 2 Bar

Push Press 115/75

Lateral Burpees

20171020

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 a 2 Rep Max)

Metcon

Metcon (Time)

20 Minute Time Cap

21-18-15-12-9-6-3

Front Squats 135/95

Wall Balls 20/14

20171019

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 Power Snatch (Complete 5 sets of 3 Reps in 17 Minutes)

increase weight each set. start at 70% of 1RM Power Snatch.

Metcon

Metcon (Time)

20 Minute Time Cap

Buy In: 100 Double Unders

then…

5 Rounds

10 Hang Power Snatches 115/75

15 Overhead Squats 115/75

20 Jumping Lunges

20171018

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

2 Power Clean + 1 Push Press (Work to a heavy complex.)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

25 Burpees

25 Toe 2 Bar

25 Push Press 115/75

20171017

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Front Squat (4 sets of 10 reps, 20 minutes to complete)

increase load each set. start at 60% or 1RM.

Metcon

2016-10-13 (Time)

25 Min Time Cap

50 HR Pushups

20 Box Jumps 24/20

50 Ball Slams 20/14

20 Box Jumps 24/20

50 Ball Slams 20/14

20 Box Jumps 24/20

50 HR Pushups

20171016

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

Split Jerk (Find a 1 Rep Max)

Metcon

Death by Sumo Deadlift High-Pull (AMRAP – Reps)

RX Weight = 95/65

Minute 1 = 1 Rep

Minute 2 = 2 Reps

Minute 3 = 3 Reps…

Continue up ladder until # of reps can’t be completed in given minute.

20171015

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

25 Minute Time Cap

30 Wall Balls 20/14

30 Power Snatches 95/65

400m Run

20 Wall Balls 20/14

20 Power Snatches 95/65

400m Run

10 Wall Balls 20/14

10 Power Snatches 95/65

400m Run

20171014

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD

45 Minute Time Cap

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

Thrusters 115/75

Pull-ups

Burpees

Partner 1 will do 10 thrusters then 10 pull ups, while partner 2 will rest. Both partners will do 10 burpees together. Then partner 2 will do 9 and 9.

20171013

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 (20 Minutes to Find A 1RM)

Metcon

Friday the 13th (Time)

20 Minute Time Cap

13 Calorie Row

13 Ring Dips

13 Power Cleans 135/95

13 Push Press 135/95

13 Back Squats 135/95

13 Burpees

13 Power Snatches 135/95

13 Overhead Squats 135/95

13 Renegade Rows 50/35

13 Chest 2 Bar Pull-ups

13 Atomic Sit-ups 45/25

13 Hang Power Cleans 135/95

13 Thrusters 135/95