CrossFit Jacked – CrossFit
Weightlifting
Deadlift (20 min to complete 3 sets of 2 reps)
same weight across – heavy as possible
Metcon
Metcon (Time)
Wing Span
21-15-9-6-3
Power Snatch 95/65
Overhead Squat 95/65
Toes to Bar
20 minute cap
Churn and Burn
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Churn and Burn
20 Minute Time Cap
4 Rounds
50 Air Squats
400m Run
Hard Hitter
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Hard Hitter
2 Person Teams
40 Minute Time Cap
1000m Row
60 Wall Balls 20/14
90 Hang Power Cleans 115/75
800m Run
60 Burpees
1000m Row
60 Deadlifts 185/125
800m Run
Take Me Home
CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (20 Minutes to Complete 3 Sets of 2 Reps)
same weight across – heavy as possible
Metcon
Metcon (AMRAP – Rounds and Reps)
Take Me Home
15 Minute AMRAP
5 Handstand Push-ups
30 Double Unders
10 Hang Power Snatches 115/75
30 Double Unders
Keep Going
CrossFit Jacked – CrossFit
Weightlifting
Front Squat (20 minutes to complete 2 sets of 2 reps)
same weight across
Power Clean (15 minutes to complete 10 singles)
same weight across
Metcon
Metcon (AMRAP – Rounds and Reps)
Keep Going
10 Minute AMRAP
50 Toes to Bar
40 Wall Balls 20/14
30 Power Cleans 135/95
20 Pull-ups
RX+: Ring Muscle-Ups in place of pull-ups
The Aaron 500
Announcements
Today we celebrate Aaron Godwin’s 500th WOD here at CrossFit Jacked with, “The Aaron 500”! Congratulations Aaron for this awesome accomplishment!
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
The Aaron 500
40 Minute Time Cap
50/35 Cal Row
50 Deadlift 185/125
50 American KB Swings 53/35
50 Hang Power Cleans 95/65
50 Hand Release Push-ups
50 Sumo DL High Pulls 95/65
50 Weighted Sit-ups 45/25
50 Shoulder to Overhead 95/65
50 Double Unders
50 Overhead Squats 95/65
Benchmark Tuesday!
CrossFit Jacked – CrossFit
Weightlifting
Back Squat (3 sets of 2 reps. same weight across)
20 min to complete
Metcon
Squat Clean/HR/Gob (Time)
For Time
25 Minute Time Cap
4 Rounds
5 Squat Cleans 155/105
20 HR Pushups
25 KB Goblet Squats 53/35
last attempted January 9th
Stay On It
CrossFit Jacked – CrossFit
Weightlifting
Hang Clean & Jerk (20 minutes to complete 3 sets. same weight across.)
Clean may be performed as either power or squat. Jerk may be either push or split.
Metcon
Metcon (AMRAP – Rounds and Reps)
Stay On It
2 Rounds
3 Minute AMRAP
8 Pull-ups
8 Push Press 115/75
rest 90 seconds
3 Minute AMRAP
8 Burpee Box Jumps 24/20
8 Sumo Deadlift High Pulls 115/75
rest 90 seconds
RX+: Chest to Bar Pull-ups
Armageddon
CrossFit Jacked – CrossFit
Metcon (Time)
Armageddon
21-15-9
Shoulder to Overhead 115/75
12-9-6
Pull-ups
RX +
155/105
Bar Muscle-ups
High Desire
CrossFit Jacked – CrossFit
Metcon (Time)
High Desire
2 Person Teams
40 Minute Time Cap
Buy In: 400m Run + 20 Pull-ups
then
2 Rounds
50 American KB Swings 53/35
40 AbMat Sit-ups
30 Hang Power Cleans 135/95
20 Burpees
10 HSPU
Cash Out: 400m Run + 20 Pull-ups