CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Double Team Jackie
2 Person Teams
2000m Row (500m at a time)
100 Thrusters 45/35
60 Pull-ups
then:
40 Burpees
800m Run w/ Med Ball 20/14
alternate med ball as needed
Legs In Question
CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (3 Sets of 2 Reps – Same Weight Across)
17 Minutes to Complete – Shoot for 85-95% of 1RM Power Snatch. You may drop between reps.
Metcon
Metcon (Time)
Legs In Question
20 Minute Time Cap
5 Rounds
15 Box Jumps 24/20
10 Front Squats 115/75
10 Burpees
RX+ 135/95
Empty Tank
CrossFit Jacked – CrossFit
Weightlifting
Squat Clean (4 Singles – Same Weight Across – Heavy As Possible)
17 minutes to complete
Clean Pull (3 Sets of 2 Reps @ 100% of 1RM Clean)
10 minutes to complete
Metcon
Metcon (AMRAP – Rounds and Reps)
Empty Tank
10 Minute AMRAP
40 Double Unders
20 Wall Balls 20/14
10 Toes to Bar
Dirty Thirty Revised
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Dirty Thirty Revised
40 Minute Time Cap
30 Box Jumps 24/20 in
30 Pull-ups
30 Kettlebell Swings 53/35
30 Front Squats 115/75
30 Toes-to-bar
30 Push Press, 115/75
30 Deadlifts, 115/75
30 Wall Balls, 20/14
30 Burpees
30 Double Unders
RX+ Chest to Bar
Benchmark Tuesday
CrossFit Jacked – CrossFit
Weightlifting
Snatch Balance + Overhead Squat (Work to a heavy complex)
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.
Power Up
CrossFit Jacked – CrossFit
Weightlifting
Power Clean (3 sets of 3 reps – same weight across)
17 minutes to complete – may drop bar between reps
Metcon
Metcon (Time)
Power Up
15 Minute Time Cap
21 Power Snatches 95/65
50 Double Unders
15 Power Snatches 115/75
50 Double Unders
9 Power Snatches 135/95
50 Double Unders
As A Sumo Runneth
CrossFit Jacked – CrossFit
Metcon (Time)
As A Sumo Runneth…
21 Sumo Deadlift High-Pulls 115/75
42 HR Push-ups
800m Run
15 Sumo Deadlift High-Pulls 115/75
30 HR Push-ups
400m Run
9 Sumo Deadlift High-Pulls 115/75
18 HR Push-ups
200m Run
Hang Out
CrossFit Jacked – CrossFit
Metcon (Time)
Hang Out
2 Person Teams
40 Minute Time Cap
100/70 Cal Row
100 Thrusters 95/65
100 Knees to Elbows
100 Box Jumps 24/20
100 Ball Slams 20/15
100 American KB Swings 53/35
*teammate not doing work must be in plank position or hanging from pull-up bar. If you rest from plank or hanging position all work must stop until each teammate not working is back in plank or hang position.
Strictly Business
CrossFit Jacked – CrossFit
Weightlifting
Clean and Jerk (3 Singles – same weight across)
17 minutes to complete
Metcon
Metcon (Time)
Strictly Business
20 Minute Time Cap
7 Rounds
7 Strict Press 95/65
14 Wall Balls 20/14
21 Double Unders