Month: April 2018

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 (Find a 10 rep max. 20 minutes to complete.)

Metcon

Pandemonia (Time)

20 Minutes to Complete

21-15-9

Pull-ups

American KB Swings 53/35

Sumo Deadlift High Pulls 95/65

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

Shoulder Press (Work to a heavy single and then complete 4×3)

20 minutes to complete. Spend first 10 minutes working to a heavy single. Remaining 10 minutes to complete 4 sets of 3 reps at 90% of heavy single. This is a strict press.

Metcon

Metcon (Time)

Kelly’s Birthday WOD

20 Minute Time Cap

Sled Push/Pull 185/125 (push to telephone pole and pull back)

42 Double Unders

100m DB Farmer carry 50/35

42 Burpee Box Jumps 24/20

100m DB Farmer carry 50/35

42 Double Unders

Sled Push/Pull 185/125 (push to telephone pole and pull back)

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Vendetta to Victory

15 Minute Time Cap

21-15-9

Hang Power Snatches 95/65

Lateral Burpees

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Leathernecks

2 Person Teams

45 Minute Time Cap

800m Run

100 Wall Balls 20/14

80 Hang Power Cleans 115/75

60 Thrusters 115/75

40 Lateral Burpees

20 HSPU

800m Run

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

Weightlifting

Snatch (10 Minutes to Work to Heavy Single.)

After performing single, athletes will have 7 minutes to complete 6 singles at 90% of heavy single for day.

Metcon

Metcon (Time)

Rippers

20 Minute Time Cap

500m Row

20 Front Squats 115/75

800m Run

20 Front Squats 115/75

500m Row

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

Back Squat (Complete 3 sets of 3 reps @ 90% of 1RM. )

Same weight across.

Metcon

Metcon (Time)

The Crippler

15 Minute Time Cap

21-15-9

Power Cleans 115/75

Thrusters 115/75

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

1 Clean Pull + 1 Power Clean + 2 Front Squat + 1 Jerk (Work to a heavy complex.)

Perform complex without dropping bar. Jerk may be either push or split.

Metcon

Metcon (AMRAP – Rounds and Reps)

Lost Legion – Part I

10 Minute AMRAP

10 Sumo Deadlift High Pulls 115/75

10 Lateral Burpees

Rest 5 minutes before beginning Part II

Metcon

Metcon (Time)

Lost Legion – Part II

10 Minute Time Cap

5 Rounds

12 Sumo Deadlift High Pulls 95/65

12 Push Jerks 95/65

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

Overhead Squat (20 minutes to find a 3 rep max.)

Metcon

Seven Deadly Sins (Time)

20 Minute Time Cap

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

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

War Games

25 Minute Time Cap

4 Rounds

15 Pull-ups

15 American Kettlebell Swings 53/35

500m Row

2 minute rest after each round

total time includes rest

CrossFit Jacked – CrossFit

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

3 Touch and Go Squat Cleans, 10 Minute EMOM (Work to a heavy 3 rep.)

as heavy as possible to remain unbroken, but keep solid technique…10 minutes to warm up to 3 rep touch and go

Metcon

Metcon (Time)

Embers Rising

20 Minute Time Cap

2 Rounds

100 Double Unders

50 Shoulder 2 Overhead 95/65

25 Toe 2 Bar