Month: October 2018

CrossFit Jacked – CrossFit

Weightlifting

Snatch + Hang Snatch (17 minutes to complete 2 sets of 2 reps)

Perform 1 power or squat snatch followed by 1 hang power or squat snatch.
Complete 1 snatch followed by 1 hang snatch then another snatch followed by a final hang snatch. Total of 4 reps unbroken. This equals 1 set.

Snatch Pull (2 sets of 3 reps @ 100% of 1RM Snatch)

12 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

Candy Crushed

10 Minute AMRAP

8 Toes 2 Bar

8 Deadlift 225/155

8 Overhead Plate Lunges 45/25

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Horror Story

40 Minute Time Cap

400m Run

40 Wall Balls 20/14

500m Row

40 Burpees

400m Run

40 Power Cleans 115/75

500m Row

40 Front Squats 115/75

400m Run

40 Push Press 115/75

500m Row

100 Double Unders

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (17 minutes to complete 2 sets of 3 reps)

same weight across

Metcon

Creeper (Time)

20 Minute Time Cap

21 Power Snatches 95/65

9 Pull-ups

15 Power Snatches 95/65

15 Pull-ups

9 Power Snatches 95/65

21 Pull-ups

RX+ C2B Pull-ups and 115/75 Pwr Snatch

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to complete 2 sets of 3 reps)

same weight across

Metcon

Halloween WOD-CF Jacked (Time)

400m Run

31 Air Squats

31 Wall Balls 20/14

31 Shoulder to Overhead 95/65

31 Wall Balls 20/14

31 Air Squats

400m Run

CrossFit Jacked – CrossFit

Metcon (Time)

Seven Heaven

20 Minute Time Cap

7 Rounds

7 Power Cleans 135/95

7 Bar Facing Burpees

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Twice the “Amazing”, Twice The “Grace”

Partner WOD

40 Minute Time Cap

Buy In: 30 Power Clean and Jerks 135/95

3 Rounds

800m Run

42 American KB Swings 53/35

24 Pull-ups

Cash Out: 30 Power Clean and Jerks 135/95

RX+ Chest to Bar Pull-ups and C&J at 155/105

Metcon (Time)

Twice the “Amazing”, Twice The “Grace”

Partner WOD

40 Minute Time Cap

Buy In: 30 Power Clean and Jerks 115/75

3 Rounds

800m Run

42 American KB Swings 53/35

24 Jumping Pull-ups

Cash Out: 30 Power Clean and Jerks 115/75

CrossFit Jacked – CrossFit

Weightlifting

Clean Pull + Hang Clean (20 min to work to a heavy complex)

Hang Clean may be performed from the power or squat position.

Metcon

Metcon (AMRAP – Rounds and Reps)

Burpee à la Box Jump

12 Minute AMRAP

8 Burpee Box Jump Overs 24/20

10 Alt DB Snatches 50/35

12 Pull-ups

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 min to complete 3 sets of 2 reps)

same weight across – you may drop between reps

Snatch Pull (12 min to complete 3 sets of 2 reps @ 110% across)

base percentage off 1RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

A Little Push

10 Minute AMRAP

9 HSPU

15 Renegade Rows 50/35

21 Jumping Lunges

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Something to Row About

40 Minute Time Cap

Buy In: 1,000m Row

then 2 Rounds

50 AbMat Sit-ups

40 Wall Balls 20/14

30 Power Cleans 115/75

20 Lateral Burpees

10 Push Press 115/75

Cash Out: 1,000m Row

RX+ Power Clean & Push Press 155/105

Metcon (Time)

Something to Row About

40 Minute Time Cap

Buy In: 1,000m Row

then 2 Rounds

50 AbMat Sit-ups

40 Wall Balls 20/14

30 Power Cleans 115/75

20 Lateral Burpees

10 Push Press 115/75

Cash Out: 1,000m Row

RX+ Power Clean & Push Press 155/105

Metcon (Time)

Something to Row About

40 Minute Time Cap

Buy In: 1,000m Row

then 2 Rounds

50 AbMat Sit-ups

40 Wall Balls 20/14

30 Power Cleans 115/75

20 Lateral Burpees

10 Push Press 115/75

Cash Out: 1,000m Row

RX+ Power Clean & Push Press 155/105

CrossFit Jacked – CrossFit

Weightlifting

Clean + 2 Front Squat (20 min to complete)

build to a heavy complex

Metcon

You Don’t Know “Jacked” Squat (Time)

25 Minute Time Cap

100 Double Unders

80 Russian KB Swings 53/35

60 Front Squats 115/75

40 Burpees

20 Pull-ups