CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Cyborg
25 Minute Time Cap
5 Rounds
12 Box Jumps 24/20
9 Toes 2 Bar
6 Overhead Lunges 45/25 (each leg)
27 Double Unders
April 2018 Benchmark
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
Metcon
Seven Deadly Sins (Time)
10 Chest-to-Bar Pull-ups
20 Toes-to-Bar
30 Deadlifts 185/125
100 Double Unders
30 Box Jumps 24/20
20 Burpees
10 Cleans 185/125
20180324
CrossFit Jacked – CrossFit
Metcon (AMRAP – Rounds)
Extra Hard
2 Person Teams
—
6 Minutes to Complete
40 Wall Balls 20/14
20 Box Jump Overs (long ways)
10 Ground to Overhead 95/65
–
Intervals 1-3 are Snatches
Add 20/10 lbs each interval completed
95/65-115/75-135/85
–
Intervals 4-6 are Clean & Jerks
Add 20 lbs for each interval completed
155/105-175/125-195/145
–
Interval 7 (if completed 1-6)
155/105 Snatches
–
Interval 8 (if completed 7)
205/155 Clean & Jerks
Alive On Arrival
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
Hang Power Snatch + Squat Snatch + Overhead Squat (15 Minutes to Find A Heavy Complex)
Metcon
Metcon (AMRAP – Reps)
Alive On Arrival
15 Minute AMRAP
3 Pull-ups
3 Deadlifts 185/125
3 Wall Balls 20/14
–add 3 reps to each movement after each completed round
—score is total number of reps
Bleeding Hearts Club
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
50 Strict Pull-ups (Time)
Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.
If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.
You may also scale with ring rows.
Metcon
Metcon (Time)
Bleeding Hearts Club
20 Minute Time Cap
5 Rounds
200m Run
5 Overhead Squats 135/95
10 HSPU
Rock City
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
30 Back Squats For Time (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.
Increase load by 10 lbs from last time if performed under 5 minutes. Keep weight same if took longer than 5 minutes.
Metcon
Metcon (Time)
Rock City
20 Minute Time Cap
7 Rounds For Time
7 Hang Power Snatches 95/65
7 Lateral Burpees
7 Toe 2 Bar
Tough Enough
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 (5-5-5-3-3-3)
17 Minutes to Complete. Use the heaviest weight you can for each set.
Metcon
Tough Enough (Time)
22 Minute Time Cap
25 HR Pushups
then…
5 Rounds
5 Power Snatches 135/95
15 Wall Balls 20/14
30 Double Unders (60 Singles)
then…
25 HR Pushups
Member Monday: Shauna Johnson
It’s Member Monday and we had the pleasure of hearing from CF Jacked athlete, Shauna Johnson. We’ve watched Shauna grow in strength since she joined us and it’s always fun to watch her.
Shauna’s a work-horse. If you ever get the chance to see her after class, she’s not sitting around. She’s working on improving her strength and skill work so that she can reach CF Jacked’s next fitness level. Her positive attitude and work ethic is a lesson for us all.
It’s A Split
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Clean + 2 Front Squat (Perform 1 Squat or Power Clean followed by 2 FS)
build to a heavy complex
Metcon
Metcon (Time)
It’s A Split – Part I
10 Minute Time Cap
20-15-10-5
Box Jump Overs 24/20
Atomic Sit-ups 45/25
Rest 4 minutes before starting 2nd WOD
Metcon
Metcon (Time)
It’s A Split – Part II
10 Minute Time Cap
21-15-9
Front Squat 95/65
Sumo Deadlift High-Pull 95/65
It’s Time To “Muscle-Up”
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
It’s Time To “Muscle-Up”
20 Minute Time Cap
5 Rounds
25 Wall Balls 20/14
5 Ring Muscle-Ups
Scaled is 10 Chest to Bar.