Front Loader

CrossFit Jacked – CrossFit

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Metcon

Metcon (AMRAP – Reps)

3 Person Team

Front Loader

7 Minute AMRAP

50 Push Press 115/75

50 Push Press 135/95

AMRAP Push Press 155/105

then 3 min rest
*courtesy of CompTrain – Barbell weights should be something that athletes could perform 21, 15, and 12 reps unbroken respectively when fresh.

Metcon

Metcon (AMRAP – Reps)

3 Person Team

Front Loader

7 Minute AMRAP

50 Front Squat 115/75

50 Front Squat 135/95

AMRAP Front Squat 155/105

then 3 min rest

Metcon

Metcon (AMRAP – Reps)

Front Loader

7 Minute AMRAP

50 Hang Power Clean 115/75

50 Hang Power Clean 135/95

AMRAP Hang Power Clean 155/105

Luck of the Leprechaun

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

Pull-Up Progressions (No Measure)

Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

Weighted Pull-ups (Complete 4 sets of 6 reps. Same weight across.)

17 minutes to complete.

Metcon

Luck of the Leprechaun (Time)

20 Minute Time Cap

4 Rounds

10 Wall Balls 20/14

15 Burpees

20 American KB Swings 53/35

25 Double Unders

Sugar Daddy

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

Back Squat (20 minutes to find a 2 rep max)

Metcon

Metcon (Time)

Sugar Daddy

20 Minute Time Cap

Buy In: Sled Push/Pull 185/125

then

3 Rounds

15 Thrusters 95/65

15 HSPU

then

Cash Out: Sled Push/Pull 185/125

*Push Sled to Pole and Pull Sled Back

Vendetta

CrossFit Jacked – CrossFit

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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

3 Touch & Go Power Snatch EMOM 14 (14 Minute EMOM @ 75-80% of 1RM Power Snatch)

*goal, work on barbell efficiency and technique while at an elevated heart rate.

**this will transfer over to traditional CrossFit workouts that have power snatches in it.

***choose a weight between 75-80% that is challenging but allows you to focus on mechanics.
5 minutes to warm up

Metcon

Metcon (Time)

Vendetta

20 Minute Time Cap

21 Deadlifts 225/155

400m Run

15 Deadlifts 225/155

400m Run

9 Deadlifts 225/155

400m Run

Benchmark Tuesday

CrossFit Jacked – CrossFit

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Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Power Clean + Hang Power Clean + Squat Clean (17 minutes to work to a heavy complex)

Metcon

Line of Sight (Time)

For Time:

25 Minute Time Cap

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

Squat Clean 135/95

Toe 2 Bar

American KB Swing 53/35

RX+ 165/115

Member Monday: Lauren Read

Today’s Member Monday features one of our teenage athletes, Lauren Read.  A joy to coach and watch grow, Lauren’s maturity makes you ask, “Is she really just thirteen years old?” 

 

Strong and determined, Lauren lets nothing slow her down nor intimidate her in the gym.  We love you, Lauren! Continue reading “Member Monday: Lauren Read”

Who’s Counting?

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

Front Squat 1 1/4 (6 Sets of 2 Reps – increase load each set)

20 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

Who’s Counting?

15 Minute AMRAP

Calorie Row 60/42

50 Push Press 75/55

40 Jumping Lunges

30 Power Snatches 75/55

20 Atomic Situps 45/25

Team Wittman

CrossFit Jacked – CrossFit

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Metcon (Time)

Team Wittman

3 Person Teams

150 American KB Swings 53/35

150 Power Cleans 95/65

150 Box Jumps 24/20

Partner A runs a 200m and Partners B and C start on the KBS. One partner has to be running at all times while the other two work on the chipper. Must complete all reps per movement before moving on to the next.
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

SLAP DOG OUT

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

Back Squat (4 sets of 3 reps. Same weight across.)

Try to increase load from last week. If unable, drop to 90 % of last week’s load.

Metcon

Metcon (Time)

SLAP DOG OUT

25 Minute Time Cap

6 Rounds

200m Run

8 Hang Power Clean & Jerks 135/95

16 Lateral Burpees