Month: September 2018

CrossFit Jacked – CrossFit

Weightlifting

Squat Clean (4 sets of 8 reps. as heavy as possible.)

17 min to complete – same weight across.

Metcon

Metcon (AMRAP – Rounds and Reps)

Fire Means

12 MInute AMRAP

10 Power Cleans 135/95

8 HSPU

10 Burpee Box Jump Overs 24/20

8 HSPU

Announcements

There will be no class on Saturday and no Open Gym on Sunday due to our athletes competing this weekend at the Pensacola Beach Brawl. Hope to see you all there!

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (Touch-N-Go, 4 sets of 8 reps)

as heavy as possible, same weight across

15 min to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

Hit and Run

15 Minute AMRAP

30 Alt DB Snatches

65 Double Unders

10 DB Facing Burpees

Announcements

There will be no class on Saturday and no Open Gym on Sunday due to our athletes competing this weekend at the Pensacola Beach Brawl. Hope to see you all there!

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (5 sets of 5 reps – 15 minutes to complete)

as heavy as possible – same weight across

Back Squat (5 sets of 5 reps – 20 min to complete)

as heavy as possible – same weight across

Metcon

Metcon (AMRAP – Rounds)

Alternator

12 Minute Alternating EMOM

5 Deadlifts 225/155

15 Wall Balls 20/14
begin with 5 deadlifts the first minute then 15 wall balls the 2nd minute…etc.

Announcements

There will be no class on Saturday and no Open Gym on Sunday due to our athletes competing this weekend at the Pensacola Beach Brawl. Hope to see you all there!

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

All the Reps

Cal Row 50/35

40 Box Jumps 24/20

30 American KB Swings 53/35

20 Front Squats 135/95

10 HSPU

20 Push Press 135/95

30 Goblet Squats 53/35

40 Bar Facing Burpees

Cal Row 50/35

Announcements

There will be no class on Saturday and no Open Gym on Sunday due to our athletes competing this weekend at the Pensacola Beach Brawl. Hope to see you all there!

CrossFit Jacked – CrossFit

Weightlifting

Push Press (17 minutes to work to a 1RM)

Metcon

Hold Steady (AMRAP – Reps)

4 Rounds

3 Minutes to Complete the following:

250m Row

12 Box Jumps 24/20

Max Effort Wall Balls 20/14

2 Minute Rest

CrossFit Jacked – CrossFit

Weightlifting

Pull-Up Progressions (No Measure)

Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

Weighted Pull-ups (17 minutes to work to a heavy 1 rep)

Metcon

Metcon (Time)

Real Contender

20 Minute Time Cap

10 Power Clean & Jerks 135/95

50 Double Unders

8 Power Clean & Jerks 135/95

40 Double Unders

6 Power Clean & Jerks 135/95

30 Double Unders

4 Power Clean & Jerks 135/95

20 Double Unders

2 Power Clean & Jerks 135/95

10 Double Unders
RX+: 165/115

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Overboard

20 MInute Time Cap

30-20-10

Box Jump Overs 24/20

Hang Power Snatches 95/65

*perfrom 50 Double Unders after each round

CrossFit Jacked – CrossFit

Metcon (Time)

Partner WOD

40 Minute Time Cap

4 Rounds

400m Run Together

40 Power Cleans 135/95

40 HR Push-ups

40 Air Squats

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 Minutes to Complete 5 Sets of 3 Reps)

increase load each set

Metcon

Metcon (Time)

Get A Grip

Buy In:

500m Row

then…

3 Rounds

21 Pull-ups

15 Sumo DL High Pulls 95/65

9 Burpees

then…

Cash Out:

500m Row

RX+ C2B Pull-ups and 115/75 High Pulls

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Snatch (3-3-3-3-3)

15 minutes to perform 5 sets of 3 reps. Increase load each set beginning at 65% of 1RM Hang Power Snatch.

Snatch Balance (15 minutes to work to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

Overheated

7 Minute AMRAP

200m Run

50 Double Unders