CrossFit Jacked – CrossFit
Metcon (Time)
More Than Less
15 Minute AMRAP
20 Slam Balls 20/15
20 Box Jumps 24/20
20 Power Snatches 75/55
Out of My Weigh
CrossFit Jacked – CrossFit
Warm-up
Metcon
Metcon (Time)
Out of My Weigh
45 Minute Time Cap
2 Rounds
80 Double Unders
40 Overhead Squats 115/75
80 Double Unders
40 Hang Power Cleans 115/75
80 Double Unders
40 Push Press 115/75
Out of Shape
CrossFit Jacked – CrossFit
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
Front Squat (20 minutes to work to a 2 rep max)
Metcon
Metcon (Time)
20 Minute Time Cap
750m Row
21 Thrusters 95/65
200m Run
18 Thrusters 95/65
200m Run
15 Thrusters 95/65
200m Run
Guts to Dust
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 and Jerk (20 minutes to work to a heavy single)
Clean Pull (4 sets of 3 reps at 100% of HS Clean and Jerk)
12 minutes to complete
Metcon
Metcon (Time)
Guts to Dust
10 Minute Time Cap
3 Rounds
10 Clean and Jerks 135/95
50 Double Unders
Celebration of the CF Games 2018!
CrossFit Jacked – CrossFit
Metcon
CrossFit Games Regional 12.4 (Time)
40 Minute Time Cap
50 Back Squats 135/95
40 Pull-ups
30 Shoulder-to-Overheads, 135/95 lbs
50 Front Squats, 85/65 lbs
40 Pull-ups
30 Shoulder-to-Overheads, 85/65 lbs
50 Overhead Squats, 65/45 lbs
40 Pull-ups
30 Shoulder-to-Overheads, 65/45 lbs
CrossFit Regional Games 12.4, Scaled V1
40 Minute Time Cap
50 Back Squats, 95/65 lbs
20 Renegade Rows 50/35
30 Shoulder-to-Overheads, 95/65 lbs
50 Front Squats, 75/55 lbs
20 Renegade Rows 50/35
30 Shoulder-to-Overheads, 75/55 lbs
50 Overhead Squats, 45/35 lbs
20 Renegade Rows 50/35
30 Shoulder-to-Overheads, 45/35 lbs
CrossFit Regional Games 12.4, Scaled V2
30 Minute Time Cap
35 Back Squats, 75/55 lbs
10 Renegade Rows 35/20
21 Shoulder-to-Overheads, 75/55 lbs
35 Front Squats, 45/35 lbs
10 Renegade Rows 35/20
21 Shoulder-to-Overheads, 45/35 lbs
35 Overhead Squats, 45/35 lbs
10 Renegade Rows 35/20
21 Shoulder-to-Overheads, 45/35 lbs
10 to Slim – August Benchmark Workout
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
Shoulder Press (15 Minutes to Work to a 1RM)
this is a strict press
Metcon
10 to Slim (AMRAP – Reps)
10 1-minute rounds of:
10 Lateral Burpees
Max Reps of Power Snatches 115/75
Rest 2 minutes between rounds
RX+: Power Snatch 135/95
No Extra
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
10 AMRAP Pull-ups (AMRAP – Reps)
10-minute AMRAP of Strict Pull-ups.
If you reach 100 before 10 minutes are up, stop.
Once you’ve successfully performed 100 pull-ups within 10 minutes, add 10 lbs of weight the next time you perform.
Metcon
Metcon (3 Rounds for reps)
No Extra
3 Rounds
1 minute of Sumo Deadlift High Pulls 95/65
1 minute of Atomic Situps 45/25
1 minute of Push Press 95/65
1 minute of Atomic Situps 45/25
Rest 1 minute
ReNew
CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
ReNew
15 Minute AMRAP
50 Air Squats
40 Double Unders
30 AbMat Situps
20 Pull-ups
10 Deadlifts 225/155
Slimpossible
CrossFit Jacked – CrossFit
Metcon (Time)
Slimpossible
45 Minute Time Cap
2 Person Teams
100 Pull-ups
4 Man-Makers 50/35
100 Box Jumps 24/20
4 Man-Makers 50/35
100 Hang Power Cleans 115/75
4 Man-Makers 50/35
100 Ball Slams 20/15
4 Man-Makers 50/35
400m Run
Spin Doctor
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
DT Complex (17 minutes to work to a heavy set)
Deadlift + Hang Power Clean + Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
Spin Doctor
16 Minute AMRAP
1000m Row
10 Squat Cleans 135/95
20 AbMat Sit-ups
10 Squat Cleans 135/95
20 HR Push-ups