Month: March 2019

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (Work to a heavy 4 rep in 20 minutes)

Begin at 1 set of 5 @ 50%

1 set of 4 @ 60%

1 set of 3 @ 70%

1 set of 3 @ 75%

continue to increase for a 4 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

30 Double Unders

20 1-Arm Alt Russian Swings 53/35

10 Push Press 95/65

CrossFit Jacked – CrossFit

Level 3 – Iron Edge (Time)

40 Minute Time Cap

7 Rounds For Time

12 Thrusters 75/55

9 Toes to Bar

200m Med Ball Run 20/14
Level 3 time to beat = 27:45

last completed August 1, 2018

CrossFit Jacked – CrossFit

Weightlifting

10 AMRAP Pull-ups (AMRAP – Reps)

10-minute AMRAP of Strict Pull-ups.

If you reach 100 before 10 minutes are up, stop.

Once you’ve successfully performed 100 pull-ups within 10 minutes, add 10 lbs of weight the next time you perform.
Scale with Toe-Assisted Pull-ups

Metcon

Luck of the Leprechaun (Time)

20 Minute Time Cap

4 Rounds

10 Wall Balls 20/14

15 Burpees

20 American KB Swings 53/35

25 Double Unders
last completed March 16th

CrossFit Jacked – CrossFit

Weightlifting

Snatch (Work to a heavy 3 rep in 17 min)

Begin with:

1 set of 4 @ 50%

1 set of 3 @ 60%

1 set of 3 @ 65%

continue to increase as able

You may drop bar between reps. Catch in squat if able.

Snatch Pull (3 sets of 2 reps @ 90% of Snatch)

5 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

Dirty Dozen

12 Minute AMRAP

200m Run

12 Hang Power Cleans 115/85

12 Box Jumps 24/20

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

8 Toes 2 Bar

8 Thrusters 95/65

12 Front Rack Lunges 95/65

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Shoulders to Cry On

40 Minute Time Cap

2 Person Teams

50 Cal Row (Male and Female)or 40 Cal Air Dyne (Male and Female)

20 Wall Walks

30 Burpees

40 Pull-ups

50 Power Cleans 155/105

40 Pull-ups

30 Burpees

20 Wall Walks

50 Cal Row (Male and Female)or 40 Cal Air Dyne (Male and Female)

CrossFit Jacked – CrossFit

Weightlifting

Squat Clean (17 minutes to build to a heavy single)

Begin at 1 set of 3 @ 50%

1 set of 2 @ 60%

1 set of 2 @ 70%

1 single @ 75%

continue to increase if feeling good

Metcon

Metcon (4 Rounds for reps)

Stand Tall

20 Minute Time Cap

4 Sets

In 3 Minutes

200m run

then AMRAP

4 Burpee Box Jump Overs 24/20

4 Alt DB Snatches 50/35

2 Minutes Rest Between Sets

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (17 minutes to build to a heavy 2RM Touch N Go)

Begin with 1 set of 3 reps @ 50% 1RM

2 sets of 2 reps @ 60%

1 sets of 2 reps @ 70%

Continue to increase if feeling good

Metcon

100 Double Unders for Time (Time)

Complete 100 Double Unders as quickly as possible.
5 Minute Time Cap then rest 4 minutes from time you finish – if you don’t think you can reach 100 in the 5 minute cap perform the 2 minute AMRAPs

2 Minute AMRAP, Double Unders (AMRAP – Reps)

AMRAP

2 Minutes

Double Unders
rest 1 minute then repeat and record your highest score. looks like this

2 Minute AMRAP

1 Minute Rest

2 Minute AMRAP

Rest 4 Minutes before proceeding to row/run

Metcon

500m Row (Time)

Max Effort 500m Row
choose either a 500m Row or 400m Run, not both – then rest 4 minutes

400m Run (Time)

Max Effort 400m Run
choose either a 500m Row or 400m Run, not both – then rest 4 minutes

Metcon (AMRAP – Reps)

2:30 AMRAP

Max Effort Wall Walks

CrossFit Jacked – CrossFit

Metcon

Metcon (5 Rounds for reps)

Lifetime to Go

31 Minute AMRAP

0:00 – 5:00

Max Effort Power Cleans 115/85

Rest 5 Minutes

10:00 – 14:00

Max Effort Burpees

Rest 4 Minutes

18:00 – 22:00

Max Effort Front Squats 115/85

Rest 3 Minutes

25:00 – 28:00

Max Power Snatches 115/85

Rest 2 Minutes

30:00 – 31:00

Max Effort Pull-ups

RX+ 155/105

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.
If you already have at least 1 strict pull-up then perform 50 Strict Pull-ups for time instead.

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Metcon

Go-Go Grunt (Time)

25 Minute Time Cap

50-40-30-20

Box Jumps 24/20

25-20-15-10

Push Press 115/75

*Perform 50 Box Jumps, then 25 Push Press, 40 Box Jumps, then 20 Push Press, etc.
WOD last performed July 24, 2018.