Month: February 2018

CrossFit Jacked – CrossFit

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Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Hang Power Snatch (17 Minutes to Find A 1 Rep Max)

Metcon

Metcon (Time)

20 Minute Time Cap

7 Rounds

10 Sumo Deadlift High Pulls 115/75

10 Handstand Pushups

CrossFit Jacked – CrossFit

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Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Overhead Squat (20 Minutes to Find A 1 Rep Max)

Metcon

The Crawlifier (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

CrossFit Jacked – CrossFit

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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

2 Power Clean + 2 Push Jerk + 2 Front Squat (20 Minutes to Complete)

Work to a heavy complex without letting go of the bar.

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

1 Minute of Hang Squat Cleans 95/65

1 Minute of Burpees

1 Minute of Toes to Bar

2 Minutes of Hang Squat Cleans 95/65

2 Minutes of Burpees

2 Minutes of Toes to Bar

1 Minute of Hang Squat Cleans 95/65

1 Minute of Burpees

1 Minute of Toes to Bar
Rest 3 minutes after completion of AMRAP

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

25 Minute Time Cap

4 Rounds

400m Run

10 Atomic Situps

20 Ring Dips

15 Burpees

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

60 Minute Time Cap

Partner Workout

400m Run

200m Sled Pull 185/125 (each partner pulls 100m)

120 Burpees

400m Run

100m Overhead Plate Carry 45/25 (both partners carry a plate)

90 Pull-ups

100m Overhead Plate Carry 45/25 (both partners carry a plate)

60 Box Jumps 24/20

200m Sled Pull 185/125 (each partner pulls 100m)

30 Toe 2 Bar

400m Run

CrossFit Jacked – CrossFit

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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 (5 sets of 5 reps – same weight across)

20 minutes to complete. This should be a challenging weight you can complete without failure.

Metcon

Metcon (Time)

12 Minute Time Cap

750m Row

then…

3 Rounds

20 Push Press 95/65

16 Jumping Lunges

12 Box Jumps 24/20

Metcon

Metcon (AMRAP – Rounds)

Immediately Following 12 Minute Time Cap

10 Minute EMOM

3 Front Squats + 30 Double Unders

FS = 185/125

*barbell begins on floor

CrossFit Jacked – CrossFit

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Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Power Clean (3-3-3-3-3)

17 Minutes to complete 5 sets of 3 reps. Warm up to 65% of 1 rep max before beginning first set of 3 reps. Heavy as possible. Touch and Go.

Metcon

Metcon (Time)

22 Minute Time Cap

5 Rounds

20 Wall Balls 20/14

10 Deadlift 225/155

CrossFit Jacked – CrossFit

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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 (3 Rep Max Effort Touch-N-Go)

17 Minutes to Complete

Metcon

WOD U Be My Valentine-Event 1 RX (Time)

17 Minute Time Cap

20 Thrusters 115/75

25 Pullups

15 Shoulder to Overhead 135/95

25 Toe 2 Bar

10 Power Cleans 155/105

25 Lateral Burpees

CrossFit Jacked – CrossFit

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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

You Don’t Know “Jacked” Squat (Time)

25 Minute Time Cap

100 Double Unders

80 Russian KB Swings 53/35

60 Front Squats 115/75

40 Burpees

20 Pull-ups