Month: June 2018

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

Clean (Perform the following 6 sets in 15 minutes)

Beginning at 60-65% of 1RM:

2 sets of 2 reps (same across then increase weight)

4 Singles (same weight across)

this is a squat clean. you may drop bar between reps.

Clean Pull (Perform the following 6 sets in 13 minutes)

3 sets of 3 reps (same weight across then increase)

3 sets of 3 reps

Metcon

Metcon (AMRAP – Reps)

House Divided

7 Minute AMRAP

3-6-9-12-15-……

Hang Power Clean & Jerk 115/75

Lateral Burpees

CrossFit Jacked – CrossFit

Metcon

Marcee (Time)

40 Minute Time Cap

Calorie Row 47/33

47 Box Jumps 24/20

47 Wall Balls 20/14

47 Deadlift 185/125

47 American KB Swings 53/35

47 Front Rack Lunges 115/75

47 Toe 2 Bar

47 Sumo DL High Pulls 115/75

47 HR Push-ups

47 Push Press 115/75

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

Power Snatch (Perform the following 9 sets in 20 minutes)

You may drop the bar between reps:

Beginning at 60-65% of 1RM:

1 set of 4 reps (increase weight)

3 sets of 3 reps (same weight across, then increase)

2 sets of 2 reps (same weight across, then increase)

3 sets of 2 reps (same weight across)

Metcon

100 Thruster EMOM (Time)

5 Burpees then remaining time of each minute, chip away at:

100 Thrusters 95/65

*must begin each minute with 5 burpees before chipping away at thrusters

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

Push Jerk (Perform the following 8 sets in 20 minutes)

Warm up to 60-65% of 1RM and increase thereafter:

1 x 5 (increase weight)

3 sets of 3 reps (same weight across, then increase)

2 sets of 3 reps (same weight across, then increase)

2 sets of 3 reps (same weight across)

Metcon

Michelle (Time)

20 Minute Time Cap

4 Rounds

15 Power Cleans 95/65

10 Push Jerks 95/65

10 Atomic Situps 45/25

CrossFit Jacked – Events

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

8 Overhead Lunges 25 lbs

10 HR Pushups

12 Ball Slams 15 lbs

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Change Your Weigh

2 Person Teams

45 Minute Time Cap

800m Run

100 Thrusters 95/65

80 Lateral Burpees

60 American KB Swings 53/35

40 Pull-ups

800m Run

200 Double Unders

20 HSPU

CrossFit Jacked – CrossFit

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 (Perform the following 8 sets in 20 minutes)

1 set of 5 reps

3 sets of 3 reps (increase weight)

2 sets of 3 reps (increase weight)

2 sets of 3 reps

Metcon

Metcon (Time)

Cut the Caboose

20 Minute Time Cap

5 Rounds

35 Double Unders

25 HR Pushups

10 Deadlifts 225/155

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

Snatch + Hang Snatch (Complete the following 8 sets in 15 minutes)

Perform 1 power or squat snatch followed by 1 hang power or squat snatch.
3 sets of 2 reps

3 sets of 2 reps (increase weight)

2 sets of 2 reps (increase weight)

1 rep = 1 Snatch + 1 Hang Snatch

therefore complete 2 reps of each to complete a full set

Clean and Jerk (Perform the following 8 sets in 15 minutes.)

2 sets of (2+2) (2 cleans +2 jerks per set)

2 sets of (1+2) – increase weight

1 set of (1+2) – increase weight

3 sets of (1+1)

Metcon

Metcon (AMRAP – Reps)

World Wide Weight

Snatch Ladder

10 Minute AMRAP

10 Power Snatches 115/75

8 Power Snatches 135/95

6 Power Snatches 155/105

4 Power Snatches 175/115

2 Power Snatches 185/125

If completed before the 10 minutes, perform max ring muscle ups (scaled = pull-ups) as bonus reps.

Completing all snatches gives you a score of 30 reps.

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

Metcon

Metcon (Time)

Do Not Doughnut

40 Minute Time Cap

125 Wall Balls 20/14

200m Run

100 Burpees

200m Run

75 Toe 2 Bar

200m Run

50 Jumping Lunges

200m Run

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Deadlift (Perform the following 8 sets – 17 min to complete)

2 sets of 4 reps

1 set of 3 reps (increase weight)

2 sets of 3 reps (increase weight)

3 sets of 2 reps

Metcon

FRANZILLA (Time)

15 Minute Time Cap

21 Front Squats 135/95

21 Pull-Ups

15 Push Presses 135/95

15 Pull-Ups

9 Thrusters 135/95

9 Pull-Ups