CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
New Beginning
20 Minute Time Cap
50/35 Cal Row
then…
21-15-9
Front Squats 115/85
HR Push-ups
Indestructible
CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD 1
15 Minute AMRAP
Buy In: 50 Toes 2 Bar
then…
20 Power Snatches 115/85
20 Overhead Squats 115/85
Rest 3 minutes following AMRAP
Metcon (Time)
Partner WOD
20 Minute Time Cap
100 Jumping Lunges
80 American KB Swings 53/35
60 Pull-ups
40 Sumo DL High Pulls 115/85
20 Burpee Box Jump Overs 24/20
Friday Night Finale
CrossFit Jacked – CrossFit
Weightlifting
Back Squat (20 minutes to work to a 4RM)
Begin with 1 set of 5 @ 50%
1 set of 5 @60%
1 set of 4 @ 65%
continue to increase…
Metcon
Metcon (AMRAP – Reps)
Stand Up(12min cap
2-4-6-8….
HSPU
Power Cleans 135/95
Thursday Night Finale
CrossFit Jacked – CrossFit
Weightlifting
Push Jerk (17 minutes to work to a 2RM)
Begin with 2 set of 3 @ 50%
1 set of 3 reps @ 60%
1 set of 3 reps @ 70%
continue to increase to a 2RM
Metcon
Metcon (Time)
Better Yet
20 Minute Time Cap
Buy In: 1,000m Row
then…
3 Rounds
18 Jumping Lunges
15 Plyo Push-ups
12 Power Snatches 95/65
10 Up, 10 Down
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
10 Up, 10 Down
40 Minute Time Cap
10 Rounds
5 Deadlifts 225/155
10 Pull-ups
20 Russian Twists 20/14
100m Overhead KB Carry (50m on Left/50m on Right) 53/35
Benchmark Tuesday
CrossFit Jacked – CrossFit
Weightlifting
2 Power Clean + 1 Push Press (17 minutes to work to a heavy)
Begin with:
4 PC + 2 PP @ 50% of PP
4 PC + 2 PP @ 60% of PP
3 PC + 1 PP @ 70 % of PP
3 PC + 1 PP @ 75% of PP
then work to heavy complex
Metcon
Flab-u-less (Time)
25 Minute Time Cap
3 Rounds
35 Wall Balls 20/14
20 Sumo Deadlift High Pulls 95/65
15 Burpees
WOD last completed July 10, 2018
Mega Man
CrossFit Jacked – CrossFit
Weightlifting
Hang Snatch (20 minutes to work to a heavy single)
Complete the following:
1 set of 2 @ 50%
1 set of 2 @ 60%
1 set of 2 @ 70%
increase to a heavy single with continuing sets
*catch in squat if able
Metcon
Metcon (Time)
Mega Man
20 Minute Time Cap
8 Rounds
100m Run
5 Deadlifts 135/95
3 Hang Squat Cleans 135/95
1 Push Jerk 135/95
RX+: 185/125
Smile For It
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
20 Minute Time Cap
4 Rounds
30 Double Unders
15 Thrusters 95/65
15 Pull-ups
– rest 1 minute after each round
100 by the Mouthful
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
45 Minute Time Cap
2 Person Teams
400m Run together
100 Deadlifts 155/105
100 Box Jumps 24/20
1000m Row
100 Sumo DL High Pulls 95/65
100 Wall Balls 20/14
400m Run Together
Open 19.4 Day
CrossFit Jacked – CrossFit
Weightlifting
Clean and Jerk (20 Minutes to Work to a 1RM)
Metcon
Metcon (Time)
15 Minute Time Cap
20-15-10-15-20
Wall Balls 20/14
Burpees to a 45 lb Plate