Month: September 2018

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

All the Reps

40 Minute Time Cap

Cal Row 60/42

400m Run

80 Wall Balls 20/14

100 Double Unders

80 Box Jumps 24/20

60 Hang Power Snatches 95/65

100 Double Unders

400m Run

CrossFit Jacked – CrossFit

Weightlifting

Push Press (20 minutes to complete 6 sets of 3 reps)

Beginning at 70% of 1RM, perform 6 sets of 3 reps increasing load each set.

Metcon

Dominator (Time)

20 Minute Time Cap

Descending Ladder

10-9-8-7…3-2-1

Power Cleans 135/95

Toe 2 Bar

HR Push-ups

RX+=155/105
benchmark WOD from February 12th

CrossFit Jacked – CrossFit

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)

The Sit-Up Sandwich

Buy In:

50 AbMat Sit-ups

then…

21-15-9

Deadlifts 225/155

Lateral Burpees

then…

Cash Out:

50 AbMat Sit-ups

CrossFit Jacked – CrossFit

Metcon (Time)

Weight Bender

20 Minute Time Cap

3 Rounds

500m Row

12 Power Cleans 155/105

50 Double Unders

CrossFit Jacked – CrossFit

Metcon (Time)

Partner WOD

40 Minute Time Cap

30 Burpees

400m Run

100 Power Snatches 75/55

200 Double Unders

100 Wall Balls 20/14

400m Run

30 Burpees

CrossFit Jacked – CrossFit

Weightlifting

Deadlift (5 sets of 2 reps)

20 minutes to complete – increase load each set

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 Hang Power Snatches 95/65

10 Overhead Squats 95/65

5 Lateral Burpees

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Clean + Thruster

Find a 1 rep max in 17 minutes.

Skill

Double Under EMOM: 10 Minutes (AMRAP – Rounds)

If you can perform:

Less than 10 Unbroken- Do 5 reps per minute

11-34 Unbroken-Do 10 reps per minute

35-49 Unbroken-Do 20 reps per minute

>50 reps Unbroken-Do 30 reps per minute

Metcon

Metcon (Time)

12 Minute Time Cap

18-15-12-9-6-3

American KB Swings 53/35

HSPU

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Buckle Down

40 Minute Time Cap

3 Rounds

500m Row

10 Power Clean & Jerk 155/105

15 Burpees

20 Deadlifts 155/105

800m Run

RX+ Deadlift and C&J at 185/125

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 Minutes to Find a 1RM)

Metcon

9/11 Memorial WOD (Time)

400M Run

11 Box Jumps 30/24

11 Thrusters 125/85 (125 deaths at The Pentagon)

11 Burpee Chest to Bar Pull-Ups

11 Power Cleans 175/125 (AA Flight #175, south tower)

11 HSPU

11 American KB Swings 53/35

11 T2B

11 Deadlifts 175/125 (175# = 77kg = Flight 77)

11 Push Jerks 110/75 (110 = number of floors in each tower)

400M Run
*if you are scaling burpee chest to bar pull-ups then perform 11 burpees and then 11 pull-ups

Weights Needed:

125/85 = 25+15 / 10+10+5

175/125 = 25+15+25 / 10+10+25

110/75 = 25+5+2.5 / 10+10

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 (Complete 4 sets of 6 reps – same weight across)

Metcon

Metcon (Time)

Up and Down

20 Minute Time Cap

3 Rounds

30 Wall Balls 20/14

10 Hang Power Cleans 115/75

10 Push Press 115/75