CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
It’s A 2Fer!
25 Minute Time Cap
2 Rounds of:
750m Row
20 HSPU
Then, 2 Rounds of:
20 Thrusters 115/75
20 Pull-ups
2017 No More
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
25 Minute Time Cap
21-15-9 reps
KB Swings 53/35
250m Row
Then:
18-12-6 reps
Calorie Row
Lateral Burpees
Then:
12-9-6 reps
Squat Cleans 115/75
250m Row
20171230
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Partner Workout
45 Minute Time Cap
800m Run
40 Clean & Jerk 155/105
40 Front Squat 155/105
1000m Row
40 Deadlift 155/105
40 Toe 2 Bar
800m Run
20171229
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
Metcon (Time)
10 Minute Time Cap
30 Back Squats for Time
7 minutes to warm-up to 70% then perform 30 reps at 70% of 1 rep max.
Metcon
Metcon (Time)
“Excuse Me, I Burpeed”
25 Minute Time Cap
5 Rounds
15 Hang Power Cleans 95/65
20 Burpees
25 Air Squats
30 Double Unders
20171228
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
Split Jerk (20 Minutes to Find a 1RM.)
Metcon
Metcon (AMRAP – Rounds and Reps)
“I Need A Whiskey”
16 Minute AMRAP
8 Pull-ups
16 Sumo Deadlift High-Pulls 115/75
24 Jumping Lunges
20171227
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
Overhead Squat (20 Minutes to Find a 2 Rep Max.)
Metcon
Jeremy (Time)
21-15-9
Overhead Squats, 95# / 65#
Burpees
Jeremy, Part B (AMRAP – Reps)
Rest 5 Minutes
3 Minute AMRAP
Max Effort Overhead Squats 95/65
20171226
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Mr. Clean (Work to a heavy complex.)
1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk
Metcon
Metcon (Time)
“Can You Give Me A Hand(Stand)?”
22 Minute Time Cap
3 Rounds
10 HSPU
15 Toe 2 Bar
20 Box Jumps 24/20
then…
25 Push Press 135/95
20171224
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
20 Minute Time Cap
5 Rounds
21 Thrusters 75/55
21 Double Unders
20171223
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Partner Workout
45 Minute Time Cap
120 Calorie Row (60 cal per partner)
100 Wall Balls 20/14
50 Hang Power Snatches 95/65
80 Calorie Row (40 cal per partner)
50 Hang Power Snatches 95/65
100 Wall Balls 20/14
40 Calorie Row (20 cal per partner)
20171222
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
Shoulder Press (2-2-2-2-2, 12 Minutes to Complete)
5 sets of 2 reps attempting to increase load each set beginning at 80% of 1 rep max.
Metcon
12 Days of Christmas (Time)
30 Minute Time Cap
1 Burpee
2 Power Snatches 95/65
3 Atomic Sit-ups 45/25
4 Front Squats 95/65
5 Box Jumps 24/20
6 Push Press 95/65
7 Renegade Rows 50/35
8 Hang Power Cleans 95/65
9 American KB Swings 53/35
10 Overhead Squats 95/65
11 Pull-ups
12 Thrusters 95/65
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.