CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
20 Minute Time Cap
4 Rounds
15 Hang Power Snatches 95/65
30 Double Unders
20 Minute Time Cap
4 Rounds
15 Hang Power Snatches 95/65
30 Double Unders
50-40-30-20-10
Double-unders
Sit-ups
10 – 11 AM WOD
1/2 Cindy
10 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
11 – 12 PM WOD
20 Minute Time Cap
21-15-9
Toe 2 Bar
Push Press 115/75
Lateral Burpees
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
20 Minute Time Cap
21-18-15-12-9-6-3
Front Squats 135/95
Wall Balls 20/14
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
increase weight each set. start at 70% of 1RM Power Snatch.
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
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
15 Minute AMRAP
25 Burpees
25 Toe 2 Bar
25 Push Press 115/75
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
increase load each set. start at 60% or 1RM.
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
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
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.
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
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.
Pigeon Stretch (1 Minute each leg)
5 Air Squats – 3 Sec Pause
10 Mountain Climbers
Squat to Stand w/ Reach + Toe Lift
Wrist Mobility
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
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