Month: February 2019

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Snatch (Work to a heavy 2 rep in 17 minutes)

2 sets of 3 reps @ 50%

1 set of 3 reps @ 60%

1 set of 2 reps @ 70%

continue to increase if you feel good

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MInute AMRAP

12 Thrusters 95/65

24 HR Push-ups

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

35 Minute Time Cap

2 Rounds

50 Alt Russian Swings (1-Arm) 53/35

25 Box Jumps 24/20

25 Burpees

50 AbMat Sit-ups

25 Hang Power Snatches 95/65

25 Back Squats 95/65

100 Double Unders

CrossFit Jacked – CrossFit

Weightlifting

1 Clean Pull + 1 Hang Power Clean + 1 Power Clean (17 minutes to work to a heavy complex)

Metcon

Toe Burn (Time)

Toe Burn

30-20-10

Hang Power Cleans 135/95

Toe 2 Bar
WOD last performed on September 7th, 2018.

CrossFit Jacked – CrossFit

Weightlifting

Pull-Up Progressions (No Measure)

Beginner: Toe-Assisted Pull-ups (off box) with Negative (complete 5 sets of 5 reps)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups within 60 sec): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

Weighted Pull-ups (5 sets of 5 reps – same weight across)

17 min to complete

2 Minute Hang From Pull-up Bar (Time)

Accumulate 2 minutes of hanging from the pull-up bar. How long does it take you to accumulate a 2 minute hold?
Remember to activate your lats by pushing away from the bar to remain active. Do not slouch. If you begin to slouch, come off the bar to reposition yourself and pick up where you left off.

Metcon

Metcon (Time)

“Open”ed Out

20 Minute Time Cap

21 Deadlifts 155/105

21 HSPU

Rest 2 Minutes

15 Deadlifts 185/125

15 HSPU

Rest 1 Minute

9 Deadlifts 205/145

9 HSPU

RX+: 225/155 then 255/185 then 285/205

CrossFit Jacked – CrossFit

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Team Wittman, Rounded

50-40-30-20-10

American KB Swings 53/35

Power Cleans 95/65

Box Jumps 24/20

CrossFit Jacked – CrossFit

Weightlifting

Power Clean & Push Jerk (17 minutes to complete the following)

3 Power Cleans + 3 Push Jerk @ 50% of Jerk

2 Power Cleans + 2 Push Jerk @ 60% of Jerk

2 Power Cleans + 2 Push Jerk @ 70% of Jerk

1 Power Clean + 1 Push Jerk @ 80% of Jerk

1 Power Clean + 1 Push Jerk @ 85% of Jerk

continue to climb if feeling good

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Sumo Deadlift High Pulls 95/65

10 Box Jump Overs 24/20

10 HR Push-ups

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (Work to a heavy 3 rep as follows)

4 reps @ 50% of 1RM

4 reps @ 60% of 1RM

3 reps @ 70% of 1RM

3 reps @ 75% of 1RM

continue to climb if feeling good

17 minutes to complete

Metcon

Metcon (Time)

The Row-Away

25 Minute Time Cap

750 Meter Row or 1 Mile Assault Bike

then 8 Rounds of

8 Hang Power Snatch 95/65

8 Atomic Situps

then

750 Meter Row or 1 Mile Assault Bike

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Time of My Life

33 Minute EMOM

Minute 1 – 6 Power Cleans 135/95

Minute 2 – 8 Burpees

Minute 3 – 30 Double Unders

Minute 4 – 6 Power Cleans 135/95

Minute 5 – 8 Burpees

Minute 6 – 30 Double Unders

and so on…

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (17 Minutes to Complete the Following)

4 reps @ 50%

4 reps @ 60%

4 reps @ 70%

4 reps @ 75%

continue to climb if feeling it

Metcon

Thruster-Must (Time)

20 Minute Time Cap

5 Rounds

15 Thrusters 95/65

15 Lateral Burpees
WOD Last Completed on May 30, 2018