CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Squat Cleans 135/95
15 Burpee Box Jumps 24/20
Get’em Tiger
CrossFit Jacked – CrossFit
Metcon (Time)
Get’em Tiger
2 Person Teams
40 Minute Time Cap
2 Rounds
400m Sled Push 115/75
50/35 Cal Row
80 American KB Swings 53/35
50 HR Push-ups
400m Run Together
20 Over/Unders 24/20
Toe Burn
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 (Perform 5 sets of 2 reps – same weight across)
20 minutes to complete – try to achieve 90% of 1RM or greater
Metcon
Metcon (Time)
Toe Burn
30-20-10
Hang Power Cleans 135/95
Toe 2 Bar
One Leg Rabbit
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
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.
Skill
Metcon (No Measure)
Pistol Progressions
1) With one leg forward, squat down on one leg and lower yourself onto a box. The higher the box the easier. Move onto the next progression once you can use box that puts you below parallel.
The next assistance progression is holding onto a band or post while doing a full range of motion pistol.
Use the band or post for balance and to pull yourself up. As that becomes easier stop using the band or post on the way down and only use it to help on the way up as minimally as you are able.
Metcon (AMRAP – Reps)
2 Minute AMRAP
Pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
One Leg Rabbit
8 Minute AMRAP
200m Run
10 Pistols
Dish It Out
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
Metcon
Metcon (Time)
Dish It Out
40 Minute Time Cap
4 Rounds
25 Burpees
25 Push Press 115/75
25 Jumping Lunges
25 Hang Power Cleans 115/75
50 Double Unders
September 2018 Benchmark
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 (17 minutes to find a 1RM)
Metcon
Hold Steady (AMRAP – Reps)
4 Rounds
3 Minutes to Complete the following:
300m Run
12 Box Jumps 24/20
Max Effort Wall Balls 20/14
2 Minute Rest
Happy Labor Day!
CrossFit Jacked – CrossFit
Metcon (Time)
4 Rounds
400m Run
10 Front Squats 135/95
20 Ball Slams 20/15
RX+: 165/115
Sanctuary
CrossFit Jacked – CrossFit
Metcon (Time)
Sanctuary
10 Minute AMRAP
200m Run
15 Wall Balls 20/14
15 Abmat Sit-ups