Month: July 2018

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Metcon

Metcon (Time)

Iron Edge

40 Minute Time Cap

7 Rounds For Time

12 Thrusters 75/55

9 Toes to Bar

200m Med Ball Run 20/14

Announcements

Today’s workout is a repeat from October 19th. “Legs” get better today!

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

Hang Power Snatch (5 sets of 3 reps in 17 minutes)

Increase load each set beginning at 70% of 1 RM

Metcon

Legs to Rest (Time)

20 Minute Time Cap

Buy In: 100 Double Unders

then…

5 Rounds

10 Hang Power Snatches 115/75

15 Overhead Squats 115/75

20 Jumping Lunges

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

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Metcon

Metcon (Time)

Jiggle Giggle

15 Minute Time Cap

50 Wall Balls 20/14

25 Push Jerk 155/105

50 Wall Balls 20/14

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Waist Watcher

20 Minute Time Cap

3 Rounds

45 Double Unders

30 Front Rack DB Lunges 50/35

15 Toe 2 Bar

CrossFit Jacked – Events

Metcon (AMRAP – Rounds and Reps)

WOD 1

12 Minute AMRAP

20 Power Snatches 75/55

30 Wall Balls 20/14

20 AbMat Sit-ups

Metcon

Metcon (Time)

WOD 2

10 Minute Time Cap

3 Rounds

4 Man Makers 50/35

8 Deadlifts 185/125

12 Lateral Burpees

Metcon (Time)

WOD 3

8 Minute Time Cap

40 Double Unders

30 American KB Swings 53/35

20 Box Jumps 24/20

10 Pull-ups

100m Sprint

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Candy Crush

2 Person Team

45 Minute Time Cap

200 Double Unders

100 Power Cleans 135/95

100 Ball Slams 20/15

100 Box Jump Overs 24/20

200 Double Unders

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 (Perform the following sets in 20 minutes)

Warm up to 80% and then:

2 sets of 2 reps, same weight across

then increase load

4 sets of 2 reps, same weight across

Metcon

Metcon (Time)

Wilson

22 Minute Time Cap

3 Rounds

43 American KB Swings 53/35

22 Power Cleans 95/65

200m Barbell Carry on Back 95/65

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 Pull+Snatch+OH Squat (15 minutes to complete)

work to a heavy complex

Snatch EMOM

Perform 2 Snatches Each Minute for 10 minutes – same weight across – As Heavy As Possible

Metcon

Metcon (AMRAP – Rounds and Reps)

Bringing Sexy Back

8 Minute AMRAP

8 Deadlift 225/155

8 Lateral Burpees

8 Toe 2 Bar

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds)

12 Minute EMOM

Even Minutes: 8 Thrusters 95/65

Odd Minutes: 30 Double Unders
rest 3 minutes after completing

Metcon

Metcon (Time)

25 Minute Time Cap

800m Run

6 HSPU

600m Run

9 HSPU

400m Run

12 HSPU

200m Run

15 HSPU

100m Run

18 HSPU

Announcements

Today’s a repeat from April 17th. Let’s see some yellow ribbons!

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Push Press (5 sets of 3 reps – same weight across)

17 minutes to complete

Metcon

Go-Go Grunt (Time)

25 Minute Time Cap

50-40-30-20

Box Jumps 24/20

25-20-15-10

Push Press 115/75

*Perform 50 Box Jumps, then 25 Push Press, 40 Box Jumps, then 20 Push Press, etc.