Month: October 2017

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 Jerk (17 Minutes to Find A 1RM)

Metcon

Metcon (Time)

22 Minute Time Cap

25 Calorie Row

35 HR Push-ups

15 Push Jerks 155/105

35 Box Jumps 24/20

15 Push Jerks 155/105

35 HR Push-ups

25 Calorie Row

then rest 2 minutes….

20 Burpee Sprint (Time)

Sprint means go hard as possible!!!

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Back Squat (20 Minutes to Find A 5RM)

Metcon

Metcon (AMRAP – Reps)

5 Minute AMRAP

60 Abmat Situps

then…

Max Effort Wall Balls 20/14 with remaining time

Score is total number of wall balls completed. Rest 2 minutes then complete the next metcon.

Metcon

Metcon (Time)

20 Minute Time Cap

21-18-15-12-9

Hang Squat Cleans 115/75

American KB Swings 53/35

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

Bench Press (5 Sets of 10 Reps – Increase Load Each Set)

17 Minutes to Complete

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Ladies use a 35 lb bar.

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

Power Snatch (17 Minutes to Find A 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 Power Snatches 75/55

30 Double Unders

7 Burpees

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Hurricane Nate

20 Minute AMRAP

4 Pull-ups (strict)

8 Strict Presses 75/55

12 American Kettlebell Swings 53/35

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

2 Person Teams

45 Minute Time Cap

200 HR Push-ups

150 Toe 2 Bar

100 Back Squats 115/75

50 Push Press 115/75

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Overhead Squat (5-4-3-2-1, 17 Min to Complete)

Go heavy as possible. Warm up to at least 80% of 1RM before beginning first set.

Metcon

Metcon (Time)

22 Minute Time Cap

25 Ring Dips

60 American KB Swings 53/35

50 Lateral Burpees

40 Overhead Squats 115/75

25 RIng Dips

In order to RX OHS portion of workout you must be able to lift a minimum of 190/125 on 1RM OHS. Otherwise scale to 60% of 1RM.

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 Your 1RM)

Metcon

Metcon (Time)

20 Minute Time Cap

3 Rounds

15 Deadlift 225/155

15 Box Jumps 24/20

15 Pullups

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 (3-3-3-3-3)

17 Minutes to Complete – Use heaviest load you can for each set.

Metcon

Metcon (Time)

22 Minute Time Cap

2 Rounds

Buy In: 500m Row

25 Wall Balls 20/14

25 Sumo Deadlift High Pulls 95/65

25 Front Squats 95/65

25 Burpees

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

2 Front Squats + Thruster (Find your heaviest complex.)

Perform 2 front squats and then 1 full thruster.

Think of it as 3 front squats into a push press.

Metcon

October 2016 (AMRAP – Rounds and Reps)

9 min. AMRAP

-21 Double Unders/42 Singles (scaled)

-15 Pushpress (95/65)

-9 TTB