Month: December 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

Deadlift (20 Minutes to Complete a 1 Rep Max)

Metcon

Ethan (Time)

25 Minute Time Cap

Buy In: 500m Row

then, 5 Rounds:

15 Deadlift 185/125

15 Toe 2 Bar

Cash Out: 500m Row

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Power Clean (Complete 5 heavy sets of 3 reps in 17 minutes)

Warm-up to 70% of 1 rep max before attempting first heavy set of 3 reps. All sets must be touch and go. Rest is taken from hang position, not floor.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

9 Power Cleans 115/75

12 Push Press 115/75

15 Pull-ups

CrossFit Jacked – CrossFit

Weightlifting

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

Snatch Balance (17 Minutes to Find a 1RM)

Metcon

FS/HRPU/WB (Time)

25 Minute Time Cap

3 Rounds

15 Front Squat 135/95

20 HR Pushups

25 Wall Balls 20/14

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Bench Press (No Measure)

3 Rounds (NFT)

10 Bench Press (Bar)

5 Pushups

5 KB Swings 53/35

Weightlifting

Bench Press (17 Minutes to Find a 3 Rep Max)

Metcon

Hugh (Time)

Buy In: 23 Bench Press 135/95

3 Rounds

46 Air Squats

46 Russian KB Swings 53/35

Cash Out: 23 Bench Press 135/95

CrossFit Jacked – CrossFit

Metcon (Time)

20 Minute Time Cap

5 Rounds

15 Deadlift 185/125

15 Toe 2 Bar

CrossFit Jacked – CrossFit

Metcon (Time)

Partner Workout

45 Minute Time Cap

50 American KB Swings 53/35

200 Double Unders

40 Pull-ups

400m Run

60 Squat Cleans 135/95

80 HR Push-ups

60 Push Press 135/95

400m Run

40 Toe 2 Bar

200 Double Unders

50 American KB Swings 53/35

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 (3 sets of 2 reps, heavy as possible)

Record heaviest set.

Metcon

Metcon (Time)

25 Minute Time Cap

30 Front Squats 95/65

10 HSPU

25 Front Squats 115/75

10 HSPU

20 Front Squats 135/95

10 HSPU

15 Front Squats 165/115

10 HSPU

10 Front Squats 185/125

10 HSPU

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 sets of 3 reps-same weight across)

Metcon

Metcon (Time)

25 Minute Time Cap

50-40-30-20

Box Jumps 24/20

25-20-15-10

Push Press 115/75

*Perform 50 Box Jumps, then 25 Push Press, 40 Box Jumps, then 20 Push Press, etc.

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 (Work to a heavy set of 10 reps.)

20 Minutes to work across all 5 sets of 10-8-6-4-2

Back Squat (Work to a heavy set of 8 reps.)

Back Squat (Work to a heavy set of 6 reps.)

Back Squat (Work to a heavy set of 4 reps.)

Back Squat (Work to a heavy set of 2 reps.)

Blaise (AMRAP – Rounds and Reps)

22 Minute AMRAP

15 Deadlift 135/95

20 HR Push-Ups

15 AbMat Sit-Ups

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

Snatch (20 Minutes to Find A 1 Rep Max)

Perform a squat snatch if you are able.

Metcon

KB/OHS/T2B (Time)

25 Minute Time Cap

27-21-15-9

American KB Swings 53/35

Overhead Squats 115/75

Toe 2 Bar