CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
No U-Turn
15 Minute Time Cap
750m Row
25 Burpee Box Jump Overs 24/20
Skim & Slim
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Skim & Slim
45 Minute Time Cap
2 Person Teams
750m Row
100 Wall Balls 20/14
750m Row
100 Front Squats 95/65
750m Row
100 Hang Power Cleans 95/65
Diminishing Returns
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 (15 Minutes to Complete the Following)
Warm up to 70% of 1RM then perform the following:
2 set of 4 reps then increase
2 sets of 3 reps then increase
2 sets of 1 rep
*this is a strict press
Metcon
Metcon (Time)
Diminishing Returns
20 Minute Time Cap
Buy In: 75 HR Push-Ups
then 2 Rounds
30 Double Unders
21 Front Squats 95/65
20 Double Unders
15 Push Press 95/65
10 Double Unders
9 Atomic Situps 45/25
Cash Out: 50 HR Push-ups
Waist Basket
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
Clean Pull + Hang Clean (15 Minutes to complete the following)
Hang Clean may be performed from the power or squat position.
Beginning at 65% of Hang Clean, perform the following:
2 x (2+2) 2 sets of 2 reps each then increase to
2 x (2+1) 2 sets of 2 pulls then 1 hang clean then increase
3 x (1+1)
Back Squat (15 Minutes to perform the following sets)
Warm up to 85% of 1RM then perform
1 set of 3 reps then increase to
2 sets of 2 reps at heaviest weight possible
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
5 Deadlifts 225/155
10 Pull-ups
15 American KB Swings 53/35
Relay Racer
CrossFit Jacked – CrossFit
Metcon (Time)
Relay Racer
40 Minute Time Cap
3 Rounds
800m Run
20 Thrusters 115/75
20 Lateral Burpees
20 Alt DB Snatches 50/35
June 2018 Benchmark
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
Front Squat (15 Minutes to Perform the Following)
3 Sets of 3 Reps @ 75% of 1 RM
then increase load and perform another
3 sets of 3 reps at heaviest possible
Metcon
Spartacus (Time)
20 Minute Time Cap
5 Rounds
10 Power Cleans 135/95
15 Wall Balls 20/14
The Meltaway
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
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 (15 Minutes to work to a heavy 5 rep.)
Metcon
Metcon (Time)
The Meltaway
20 Minute Time Cap
15-12-9-6-3
HSPU
Hang Power Cleans 115/75
Box Jumps 24/20
20180624
CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
20 American KB Swings
30 Air Squats
40 Double Unders
Excess Baggage
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
45 Minute Time Cap
2 Person Teams
50 Cal Row
60 Thrusters 95/65
20 Burpee Box Jumps 24/20
60 Hang Power Cleans 95/65
20 Burpee Box Jumps 24/20
100 Ball Slams 20/15
20 Burpee Box Jumps 24/20
60 Toe 2 Bar
50 Cal Row
Thin to Win
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Back Squat (20 minutes to work to a heavy 5 rep)
Metcon
Metcon (Time)
Thin to Win
15 Minute Time Cap
2 Rounds
800m Run
15 Overhead Squats 115/75