Month: October 2018

CrossFit Jacked – CrossFit

Weightlifting

Snatch + Hang Snatch (Perform 3 sets. Same weight across.)

Perform 1 power or squat snatch followed by 1 hang power or squat snatch.
17 minutes to complete

Metcon

Metcon (4 Rounds for reps)

Add’em Up

3 Minute AMRAP

21 Toe 2 Bar

21 Burpees

Max Rep Push Jerk 75/55

2 Minute Rest

then

3 Minute AMRAP

18 Toe 2 Bar

18 Burpees

Max Rep Push Jerk 95/65

2 Minute Rest

then

3 Minute AMRAP

15 Toe 2 Bar

15 Burpees

Max Rep Push Jerk 115/75

2 Minute Rest

then

3 Minute AMRAP

12 Toe 2 Bar

12 Burpees

Max Rep Push Jerk 135/95
Score is total Push Jerks completed.

CrossFit Jacked – CrossFit

Weightlifting

Shoulder Press (Complete 2 sets of 2 reps – heavy as possible)

17 minutes to complete – same weight across

Metcon (AMRAP – Rounds)

10 Minute EMOM

For the first 5 minutes:

7 Front Squats 155/105 (from ground)

For the last 5 minutes:

7 Power Cleans 135/95

RX+ FS=225/155 and PC=185/125
*scale a weight that you can do unbroken on front squats, but

still challenging.

**do singles on the power cleans…NO TOUCH AND GO even if

you can.

***Scale power cleans to be able to complete the reps in under

20 seconds.

Metcon

Metcon (AMRAP – Rounds and Reps)

Burnin’ Rubber

8 Minute AMRAP

Buy In: 500m Row

then

10 Back Squats 135/95

10 Back Rack Lunges 135/95

15 HR Push-ups

CrossFit Jacked – CrossFit

Metcon

Patriot (Time)

40 Minute Time Cap

100 Clean and Jerks 135/95

100 Pull-ups

Cash Out: 62/44 Calorie Row

You may break up the Clean and Jerks as well as pull-ups in any fashion. Movements do not have to be completed in order.

*courtesy of EO3 Fitness

Named after former Defensive End of the New England Patriots, Setema Gali. This is his favorite workout. 62 was his number on the football field.

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to complete 5 sets of 5 reps)

same weight across – heavier than load on Sep 27th

Metcon

Sister Sledgehammer (Time)

20 Minute Time Cap

3 Rounds

30 Wall Balls 20/14

20 Deadlifts 185/125

10 Atomic Sit-ups 45/25
last performed on April 20th

CrossFit Jacked – CrossFit

Weightlifting

Push Press (20 minutes to complete 5 sets of 5 reps)

as heavy as possible. same weight across.

Metcon

Metcon (3 Rounds for time)

High Octane

Perform 1 Round Every 6 Minutes

3 Rounds

500m Row

15 Hang Power Cleans 135/95

60 Double Unders

RX+ 155/105

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Pick Me Up

12 Minute AMRAP

12 Box Jumps 24/20

6 Front Squats 135/95

6 Bar Facing Burpees

CrossFit Jacked – CrossFit

Metcon (Time)

Partner WOD

40 Minute Time Cap

RX Weight: 115/75

250m Row (Partner A)

30 Burpees

30 Ball Slams

30 HR Push-ups

30 Overhead Squats

250m Row (Partner B)

30 Burpees

30 Power Cleans

30 Hang Power Cleans

30 Front Squats

250m Row (Partner A)

30 Burpees

30 Push Jerks

30 Thrusters

30 Pull-ups

250m Row (Partner B)

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (Touch-N-Go, 4 Sets of 9 Reps)

as heavy as possible, same weight across

17 min to complete

Metcon

Metcon (Time)

Part 1

10 Minute Time Cap

3 Rounds

7 Hang Power Snatches 115/75

14 Box Jumps 24/20

21 AbMat Sit-ups

RX+: Snatch 155/105 Box 30/24
if completed under 10 minutes, rest is your reward as you will not start Part 2 until the 10 minute mark

Metcon (Time)

Part 2

10 Minute Time Cap

2 Rounds

50 Jumping Lunges

50 Russian KB Swings 53/35

50 Double Unders

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Call Your Momma

40 Minute Time Cap

Buy In: 75 American KB Swings 53/35

then 5 Rounds

10 Wall Balls 20/14

10 Front Squat 115/75

6 Atomic Sit-ups 45/25

then 3 Rounds

15 Push Press 115/75

15 Burpees

6 Atomic Sit-ups 45/25

then Cash Out: 750m Row

CrossFit Jacked – CrossFit

Skill

Metcon (No Measure)

Double Under Clinic – courtesy of Mute Sports Equipment!

Weightlifting

Squat Snatch + 4 Overhead Squats (Perform 1 squat snatch + 4 overhead squats)

Record your heaviest complex.
This is a total of 5 squats if you include the snatch. 15 minutes to complete.

Metcon

Metcon (AMRAP – Rounds and Reps)

Test Your Mute

8 Minute AMRAP

10 Toes 2 Bar

30 Double Unders