Month: July 2018

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 (20 minutes to perform the following)

3 sets of 3 reps, same weight across

then increase

2 sets of 2 reps, same weight across

Metcon

Metcon (Time)

Junk Bunker

20 MInute Time Cap

15-12-9

Power Snatches 95/65

Box Jumps 24/20

Rest 3 minutes

12-9-6

Power Snatches 95/65

Box Jumps 24/20

Rest 3 minutes

9-6-3

Power Snatches 95/65

Box Jumps 24/20

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

Shoulder Press (15 minutes to perform the following)

Beginning at 75% of 1RM:

2 sets of 2 reps, same weight across then increase

2 sets of 1 rep, same weight across then increase to

a heavy single

Hang Power Snatch (15 minutes to perform the following)

Beginning at 75% of 1RM

2 sets of 2 reps, same weight across then increase

2 sets of 2 reps, same weight across then increase

3 sets of 1 rep – same weight across

Metcon

Metcon (Time)

Booty Fall

12 Minute Time Cap

10-15-20-25-20-15-10

American KB Swings 53/35

HR Push-ups

Front Squats 135/95

CrossFit Jacked – CrossFit

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
40 Minute Time Cap

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

2 Power Clean + 1 Push Press (17 minutes to work to a heavy complex)

Metcon

Flab-u-less (Time)

25 Minute Time Cap

3 Rounds

35 Wall Balls 20/14

20 Sumo Deadlift High Pulls 95/65

15 Burpees

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

Pull-up Ladder (AMRAP – Reps)

Do 5 sets or 75 pull-ups, whichever comes first!

#1 – Do 1 pull-up, rest, do 2 pull-ups, rest, and so on until you can’t complete the next set.

Your rest should be the same between each set. No more than 20-30 seconds!

Once you can’t complete the next set start over with a new set beginning at 1 and then so on.

Example:

Set #1 – 1, 2, 3, 4, 5, 6, 7, 8, 5 = 41

Set #2 – 1, 2, 3, 4, 5, 6, 6 = 27

Set #3 – 1, 2, 3, 4, 5, 6, 5 = 26

TOTAL = 94

Don’t quit in the middle of a set because you hit 75. Finish the set.

Metcon

Rian (Time)

20 Minute Time Cap

25-9-7

Atomic Sit-ups 45/25

Box Jumps 24/20

Toes to Bar

Back Squat 135/95

()

CrossFit Jacked – CrossFit

Metcon (Time)

Deserter

25 Minute Time Cap

5 Rounds

15 Wall Balls 20/14

15 American KB Swings 53/35

15 Box Jumps 24/20

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Hang In There Partner

20 Minute EMOM

5 Thrusters 95/65

5 Burpees

While partner hangs from pull-up bar
Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.

Metcon (AMRAP – Rounds and Reps)

WOD begins 5 minutes after EMOM

Tag , You’re It!

15 Minute AMRAP

10 Pull-ups

10 Toes to Bar

10 Overhead Plate Lunges 45/25
Partner A runs 400 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10 toes-to-bar, 10 overhead plate lunges. When Partner A returns from the run, partners tag and switch places.

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Deadlift (Perform 3 sets of 3 reps – 15 minutes to complete)

Beginning at 70% of 1RM then increase load each remaining set.

Metcon

Metcon (Time)

17 Minute Time Cap

5 Rounds

20 Double Unders

10 Toe 2 Bar

20 Double Unders

10 Push Press 115/75
RX+ Push Press 155/105

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Deadlift Warmup (No Measure)

3 Rounds (NFT)

10 Good Mornings (Bar Only

10 Air Squats

Toe Touch w/ Barbell (20 sec hold)

Weightlifting

Clean and Jerk (15 minutes to perform the following)

Warm up to 80% before performing:

2 sets of 1 clean + 2 jerks

then increase load and perform

3 sets of 1 clean and 1 jerk

*you may catch clean in squat or power position

Front Squat (15 minutes to perform the following)

Warm up to 80% before attempting

2 sets of 3 reps

then increase weight and perform

3 sets of 2 reps

Metcon

Cathy (Time)

10 Minute Time Cap

5 Rounds

5 Deadlifts 225/155

20 AbMat Situps

RX+ Deadlift 275/195

CrossFit Jacked – CrossFit

Metcon

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
RX Ladies: 20″ Box and 100 lb Squat Clean