Month: November 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

Bench Press (2-2-2-2-2)

5 sets of 2 reps. Use the heaviest weight you can for each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Minute AMRAP

Buy In: 1000m Row

then…

15 Power Cleans 135/95

12 HSPU

9 Atomic Situps 45/25

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

9-15-21

Thrusters 95/65

Bar Facing Burpees

CrossFit Jacked – Events

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.

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 (4 sets of 3 reps. 20 minutes to complete.)

Same weight across. Increase load by 5-10 lbs from last week.

Metcon

Metcon (Time)

20 Minute Time Cap

5 Rounds

20 Jumping Lunges

15 Push Press 95/65

10 Toe 2 Bar

5 Burpees

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 (Find your 3 rep max.)

This is a strict press. No dip.

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

5 Wall Balls 20/14

5 Box Jumps 24/20

10 Wall Balls 20/14

10 Box Jumps 24/20

…

Increase reps by +5 every round

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 2 Rep Max)

Metcon

Metcon (Time)

25 Minute Time Cap

100 Double Unders

80 Russian KB Swings 53/35

60 Front Squats 115/75

40 Burpees

20 Pull-ups

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 (17 Minutes to Find a 1RM)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon

Grace, Part B1 (Time)

Rest 5 Minutes

If Grace is completed under 5 minutes do the following:

5 Minute Time Cap

6 Rounds

5 Power Cleans 155/105

5 Shoulder to Overhead 155/105

Metcon

Grace, Part B2 (Time)

Rest 5 Minutes

If Grace is completed between 5-7 minutes do the following:

5 Minute Time Cap

2 Rounds

10 Hang Power Cleans 135/95

5 Shoulder 2 Overhead 135/95

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 + Squat Snatch + Overhead Squat (1-1-1-1-1)

Metcon

Metcon (Time)

25 Minute Time Cap

4 Rounds for Time

17 Power Snatches 95/65

15 Handstand Push-ups

13 Sumo Deadlift High-Pulls 95/65

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

25 Minute Time Cap

50 Cal Row

50 Toe 2 Bar