Month: May 2018

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

1 Squat Clean + 2 Push Jerks (17 Minutes to Work to a Heavy Complex.)

Metcon

Front Squat Fury (Time)

22 Minute Time Cap

15 Front Squats 155/105

25 HSPU

15 Front Squats 155/105

25 Pull-ups

15 Front Squats 155/105

25 Burpees

1000m Row

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

4x Snatch EMOM – 8 Minutes (Complete 4 reps each minute for 8 minutes)

Spend 7 minutes warming up then perform 4 Snatches every minute on the minute for 8 minutes at 75% of 1RM. You may increase the load by 5 lbs the next time you do this if you’ve performed all rounds successfully.

Metcon

Shauna J. (Time)

20 Minute Time Cap

100m DB Farmer Carry 50/35

45 Double Unders

25 Deadlift 155/105

100m DB Farmer Carry 50/35

35 Double Unders

20 Deadlift 155/105

100m DB Farmer Carry 50/35

25 Double Unders

15 Deadlift 155/105

100m DB Farmer Carry 50/35

15 Double Unders

10 Deadlift 155/105

100m DB Farmer Carry 50/35

CrossFit Jacked – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Badunkadunk Buster

15 Minute AMRAP

15 Hang Power Snatches 95/65

10 Overhead Squats 95/65

5 Lateral Burpees

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

Running On Empty

2 Person Teams

50 Cal Row

400m Run

30 Power Cleans 155/105

60 Deadlifts 155/105

400m Med Ball Run 20/14

60 Box Jumps 24/20

30 Front Squats 155/105

400m Run

50 Cal Row

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

Overhead Squat (20 Minutes to Build to a 1RM)

Metcon

Metcon (Time)

Got the Runs

20 Minute Time Cap

400m Run

40 American KB Swings 53/35

400m Run

40 Box Jumps 24/20

400m Run

40 Deadlifts 185/125

400m Run

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

Power Clean (17 Minutes to Build to a 5 rep max TNG)

Weightlifting

Push Jerk (17 Minutes to Build to a 3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Lip Curl

8 Minute AMRAP

50 Double Unders

10 Front Squats 135/95

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

Metcon (Time)

Burptacular

45 Minute Time Cap

10-9-8…3-2-1 Ladder

Burpees

Thrusters 115/75

Burpees

Sumo DL High Pulls 115/75

Burpees

Power Snatches 115/75

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

Hang Power Snatch (17 Minutes to Work to a 2RM)

Metcon

Balls to the Wall (Time)

20 Minute Time Cap

50 Wall Balls 20/14

20 Hang Power Snatches 115/75

750m Row

20 Overhead Squats 115/75

50 Wall Balls 20/14

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

Back Squat (17 Minutes to work to a heavy single)

Weightlifting

Paused Back Squat (8 minutes to complete 3 sets of 3 reps)

Hold 3 Second Pause at the Bottom.
increase load each set beginning at 70% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

One Tough Mother

12 Minute AMRAP

6 Power Cleans 135/95

9 Push Jerks 135/95

12 Toe 2 Bar

CrossFit Jacked – CrossFit

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Metcon (Time)

Death by Dogma

20 Minute Time Cap

21 Dumbbell Thrusters 50/35

400m Run

18 Dumbbell Thrusters 50/35

400m Run

15 Dumbbell Thrusters 50/35

400m Run