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

Power Snatch (Perform the following 11 sets – 20 min to complete)

3 sets of 3 reps

3 sets of 2 reps (increase weight)

2 sets of 2 reps (increase weight)

3 sets of 2 reps

*you may drop bar between reps

Metcon

Metcon (Time)

Soda Crush

20 Minute Time Cap

30 Cal Row

30 Box Jumps 24/20

15 Right Arm KB Snatches 53/35

30 Sumo Deadlift High Pulls 95/65

15 Left Arm KB Snatches 53/35

30 Front Rack Lunges 95/65

30 Push Press 95/65

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

Body Sculptor

20 Minute Time Cap

4 Rounds

500m Row

25 Wall Balls 20/14

15 Chest to Bar Pull-ups

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

An Ancient Score

4 Person Teams

100 Burpees

100 Hang Power Cleans 115/75

100 Box Jumps 24/20

100 Pull-ups

100 Ball Slams 20/15

100 Front Squats 115/75

*2 people work while 2 people run 400m – continue to switch off while the other half of team continues chipping away at the reps

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

Snatch + Hang Snatch (Perform the following 11 sets in 20 min)

Perform 1 power or squat snatch followed by 1 hang power or squat snatch.
3 sets of 2 reps (perform complex twice each set without dropping bar)

3 sets of 2 reps (increase weight)

2 sets of (1×2) (increase weight, that’s 1 snatch + 2 hang snatch)

3 sets of 1 rep (increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

Dump Your Rump

16 Minute AMRAP

50 American KB Swings 53/35

40 Power Snatches 75/55

30 Box Jumps 24/20

20 Chest 2 Bar Pull-ups

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

Clean + 2 Front Squat (Perform the following 9 sets – 15 min)

build to a heavy complex
2 sets of 2 reps (2 cleans + 2 fs, touch-n-go)

2 sets of 2 reps (increase weight, touch-n-go)

2 sets of 1 rep (1 clean + 1 front squat, increase weight)

3 sets of 1 rep (increase weight)

Clean Pull (Perform the following 7 sets – 15 min)

1 set of 3 reps

1 set of 3 reps (increase weight)

2 sets of 3 reps (increase weight)

3 sets of 2 reps (increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

Tank

10 Minute AMRAP

10 Overhead Squats 115/75

20 HR Push-ups

CrossFit Jacked – CrossFit

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Metcon (Time)

Flab Buster

40 Minute Time Cap

4 Rounds

23 Toe 2 Bar

19 Front Squat 115/75

15 Burpees

11 Push Press 115/75

*workout begins with 65 Double Unders and then 65 Double Unders every 5 minutes

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

Hang Clean & Jerk (Perform the following 8 sets)

Clean may be performed as either power or squat. Jerk may be either push or split.
2 x (2 + 2) (same weight across) 2 cleans + 2 jerks, 2 sets

1 x (1 + 2) (same weight across) 1 clean + 2 jerks, 1 set

2 x (1 + 2) (same weight across) 1 clean + 2 jerks, 2 sets

3 x (1 + 1) (same weight across), 3 sets

*increase weight after each cluster

Metcon

Spartacus (Time)

20 Minute Time Cap

5 Rounds

10 Power Cleans 135/95

15 Wall Balls 20/14

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 (20 Minutes to Work to a 10 Rep Max)

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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Metcon

Metcon (AMRAP – Rounds and Reps)

No Give Up

15 Minute AMRAP

25 American KB Swings 53/35

15 Burpees

5 Front Squats 185/125

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

Chelsey

45 Minute Time Cap

3 Person Teams

3 Rounds

Buy In: Tire Flip to Pole and Back

30 Power Snatches 135/95

15 Back Rack Lunges 135/95

30 Hang Power Cleans 135/95

30 Lateral Burpees

30 Overhead Squats 135/95

15 Back Rack Lunges 135/95

30 Clean & Jerk 135/95

Cash Out: Tire Flip to Pole and Back