Month: January 2018

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 1 Rep Max)

Metcon

January 2018 (Time)

25 Minute Time Cap

100 Double Unders

20 Air Squats

10 Hang Power Cleans 135/95

80 Double Unders

40 Air Squats

10 Hang Power Cleans 135/95

60 Double Unders

60 Air Squats

10 Hang Power Cleans 135/95

40 Double Unders

80 Air Squats

10 Hang Power Cleans 135/95

20 Double Unders

100 Air Squats

10 Hang Power Cleans 135/95

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

Power Clean + Hang Clean + Split Jerk (17 Minutes to Complete Your Heaviest Complex.)

Remember, the hang clean you catch in the squat.

Metcon

New Years Countdown (Time)

10-9-8-7-6-5-4-3-2-1

Power Clean 135/95

Push Press 135/95

Lateral Burpees

Ball Slams 20/15