CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
20 Jumping Lunges
25 American KB Swings 53/35
30 Double Unders
20171122
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Shoulder Press (5-5-5-3-3-3)
17 Minutes to Complete. Use the heaviest weight you can for each set.
Metcon
Metcon (Time)
22 Minute Time Cap
25 HR Pushups
then…
5 Rounds
5 Power Snatches 135/95
15 Wall Balls 20/14
30 Double Unders (60 Singles)
then…
25 HR Pushups
20171121
Announcements
Thanksgiving Holiday Hours
– Wednesday, November 22nd – 6 and 7 pm classes canceled
– Thursday, November 23rd – 7-9 am Open Gym
– Friday, November 24th – 9-12pm Open Gym
Schedule resumes as normal on Saturday, November 25th.
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
1 Squat Clean + 2 Push Jerks (17 Minutes to Work to a Heavy Complex)
Metcon
Metcon (Time)
22 Minute Time Cap
15 Front Squats 155/105
25 HSPU
15 Front Squats 155/105
25 Pull-ups
15 Front Squats 155/105
25 Burpees
1000m Row
20171120
Announcements
Thanksgiving Holiday Hours
– Wednesday, November 22nd – 6 and 7 pm classes canceled
– Thursday, November 23rd – 7-9 am Open Gym
– Friday, November 24th – 9-12pm Open Gym
Schedule resumes as normal on Saturday, November 25th.
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 1RM)
Metcon
Travis (Time)
43 Box Jumps 24/20
43 DB Snatches 50/35
43 Ball Slams 20/15
43 American KB Swings 53/35
20171119
Announcements
Thanksgiving Holiday Hours
– Wednesday, November 22nd – 6 and 7 pm classes canceled
– Thursday, November 23rd – 7-9 am Open Gym
– Friday, November 24th – 9-12pm Open Gym
Schedule resumes as normal on Saturday, November 25th.
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
15-12-9-6-3
Power Cleans 135/95
Bar-Facing Burpees
20171118
Announcements
Thanksgiving Holiday Hours
– Wednesday, November 22nd – 6 and 7 pm classes canceled
– Thursday, November 23rd – 7-9 am Open Gym
– Friday, November 24th – 9-12pm Open Gym
Schedule resumes as normal on Saturday, November 25th.
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
2 Person Team
45 Minute Time Cap
100 Clean & Jerk 95/65
100 Toe 2 Bar
100 Thrusters 95/65
100 Lateral Burpees
*Only 1 person works out at a time.
20171117
Announcements
Thanksgiving Holiday Hours
– Wednesday, November 22nd – 6 and 7 pm classes canceled
– Thursday, November 23rd – 7-9 am Open Gym
– Friday, November 24th – 9-12pm Open Gym
Schedule resumes as normal on Saturday, November 25th.
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 (17 Minutes to Complete. Find your 1RM.)
Metcon
Metcon (Time)
25 Minute Time Cap
50 Box Jumps 24/20
30 Push Press 95/65
120 Air Squats
30 Overhead Squats 95/65
50 Wall Balls 20/14
20171116
Announcements
Thanksgiving Holiday Hours
– Wednesday, November 22nd – 6 and 7 pm classes canceled
– Thursday, November 23rd – 7-9 am Open Gym
– Friday, November 24th – 9-12pm Open Gym
Schedule resumes as normal on Saturday, November 25th.
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 (5-5-5)
3 sets of 5 reps. 17 minutes to complete. Use heaviest weight you can for each set.
Metcon
Metcon (Time)
22 Minute Time Cap
Buy In: 35 Ring Dips
then…
2 Rounds
17 Sumo DL High Pulls 115/75
23 Burpees
17 Hang Power Cleans 115/75
then…
Cash Out: 35 Pull-Ups
20171115
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 Complete 4 sets of 3 reps)
Increase load 5-10 lbs from last week if able. Same weight across.
Metcon
Godwin (Time)
For Time:
25 Minute Time Cap
1000m Row
20 Deadlifts 225/155
20 Power Snatches 135/95
20 Deadlifts 225/155
1000m Row
20171114
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
DT Complex (17 MInutes to Find Your Heaviest Complex)
Deadlift + Hang Power Clean + Push Jerk
Metcon
FS/RR/T2B AMRAP (AMRAP – Rounds and Reps)
14 Minute AMRAP
12 Front Squats 115/75
10 Renegade Rows 50/35
8 Toe 2 Bar