Month: November 2018

CrossFit Jacked – CrossFit

Metcon (Time)

Perseverance

Partner WOD

40 Minute Time Cap

150 Double Unders

60 Back Squats 135/95

50 Hang Power Cleans 135/95

40 Push Jerks 135/95

30 Front Squats 135/95

10 Thrusters 135/95

150 Double Unders

CrossFit Jacked – CrossFit

Weightlifting

Deadlift (20 minutes to build to a 3RM)

Metcon

Metcon (Time)

Petrified

20 Minute Time Cap

5 Rounds

10 Front Squats 115/75

30 AbMat Sit-ups

RX + 155/105

CrossFit Jacked – CrossFit

Weightlifting

Weighted Pull-ups (4 sets of 6 reps – same weight across)

15 minutes to complete

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.

Floor Press (15 minutes to build to a heavy 1 rep)

Metcon

Metcon (AMRAP – Rounds)

Momma So Strict

12 Minute EMOM

4 Strict Press 95/65

5 Burpees

RX+ 135/95 and Lateral Burpees

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

40s Poppin’

40 Minute Time Cap

40/28 Cal Row

40 Sumo DL High-Pulls 95/65

40 Box Jumps 24/20

40 Overhead Squats 95/65

40 Toes 2 Bar

40 Front Squats 95/65

40 HR Push-ups

40 Push Press 95/65

40/28 Cal Row

At the top of every 4 minutes and at beginning of workout perform 40 Double Unders or 80 Singles.

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (3 sets of 2 reps – same weight across)

20 minutes to complete

Metcon

Hold My Bar (Time)

25-15-10

Thrusters 75/55 95/65 115/75

Power Cleans 75/55 95/65 115/75

Push Jerks 75/55 95/65 115/75

Overhead Squats 75/55 95/65 115/75

*Start with 5 burpees and then perform burpees E2MOM for remainder of workout.

*Increase weight each round.

CrossFit Jacked – CrossFit

Weightlifting

Hang Snatch (17 minutes to work to a heavy single)

You may catch in squat or power position.

Metcon

Metcon (AMRAP – Rounds and Reps)

Turkey Monster

15 Minute AMRAP

30 Wall Balls 20/14

15 Power Snatches 115/75

30 Double Unders

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Intruder

20 Minute AMRAP

10 Thrusters 95/65

20 Burpees

400m Run

RX+ 135/95

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

The Gobbler

Partner WOD

45 MInute Time Cap

200m Run

100 Box Jumps 24/20

200m Run

100 AbMat Sit-ups

200m Run

100 Pull-ups

200m Run

100 Wall Balls 20/14

200m Run

100 Burpees

200m Run

100 American KB Swings

200m Run

100 Double Unders / 300 singles scaled

200m Run

100 Toes to Bar

CrossFit Jacked – CrossFit

Metcon (Time)

18 Minute Time Cap

25 Deadlifts 135/95

25 Hang Power Cleans 135/95

25 Push Jerks 135/95

50 Wall Balls 20/14

RX+ 185/125

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD

40 Minute Time Cap

4 Rounds

400m Run

20 Clean and Jerk 115/75

200m Run

20 Pull-ups

100m Run

20 Back Squats (from ground) 115/75

RX+ 135/95 and C2B Pull-ups

Metcon (Time)

Beginner WOD (Individual)

20 Minute Time Cap

2 Rounds

200m Run

20 Push Press 75/55

100m Run

20 HR Push-ups

100m Run

20 Air Squats