Month: March 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

Metcon

10 AMRAP Pull-ups (AMRAP – Reps)

10-minute AMRAP of Strict Pull-ups.
If you completed 50 strict pull-ups in under 5 minutes last week then add 10 lbs of weight for this AMRAP. Post weight in comments.

Metcon

Metcon (Time)

By The Skin Of Your Toes

20 Minute Time Cap

50 Double Unders

7 Power Snatches 115/75

7 Toe 2 Bar

7 Power Snatches 115/75

14 Toe 2 Bar

7 Power Snatches 115/75

21 Toe 2 Bar

7 Power Snatches 115/75

28 Toe 2 Bar

50 Double Unders

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 Snatch+Hang Snatch+2OHS (Work to a heavy complex.)

Athlete to perform 1 power snatch, 1 hang snatch + plus 2 overhead squats. Touch and Go!!!
Hang snatch may be performed from either the power or squat position. 17 minutes to complete.

Metcon

Kyle 23 (Time)

23 Minute Time Cap

2 Rounds

400m Run

23 Pull-Ups

95 Air Squats

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

Push Press (10-8-6-4-2)

17 Minutes to Complete

Metcon

March 2017 (Time)

25 Minute Time Cap

10 Deadlifts 135/95

20 Wall Balls 20/14

10 Hang Power Cleans 135/95

20 American KB Swings 53/35

10 Front Squats 135/95

20 Box Jumps 24/20

10 Push Press 135/95

20 Pullups

10 Back Squats 135/95

20 Burpees

CrossFit Jacked – CrossFit

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Warm-up

CF Jacked – Deadlift Warmup (No Measure)

3 Rounds (NFT)

10 Good Mornings (Bar Only

10 Air Squats

Toe Touch w/ Barbell (20 sec hold)

Weightlifting

Deadlift (20 Minutes to Find a 5 Rep Max)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

CrossFit Jacked – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“I’m Upside Down For You”

12 Minute AMRAP

10 Power Cleans 135/95

8 Handstand Push-ups

10 Burpee Box Jump Overs 24/20

8 Handstand Push-ups

CrossFit Jacked – Events

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Metcon

Metcon (Time)

Billa (Scaled)

15 Rounds

9 Wall Balls 14 lbs

6 Burpees

9 Russian KB Swings 35 lbs

For 6th round, run 200m.

CrossFit Jacked – CrossFit

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Billa (Time)

In honor of Justin Billa, 27, of the Mobile Police Department who was shot and fatally injured during an investigation on 2/20/2018. He leaves behind a son and wife.

2 Person Teams:

For Time

25 Alternating Rounds of:

9 Wall Balls 20/14

6 Jurpees

3 Power Cleans

RX+ 205/135

RX 155/105

Scaled 135/95 or below

On the 6th round, athletes will run 1 mile in honor of Justin winning “Officer of the Month” after 6 months of joining the MPD.

25 Rounds in honor of his 25 months of service before losing his life.

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 an 8 rep max)

Metcon

Metcon (Time)

“Hollywood”

22 Minute Time Cap

3 Rounds For Time

400m Run

30 Wall Balls 20/14

15 Deadlift 225/155