Month: April 2019

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (20 Minutes to work to a 3RM T-N-G)

Metcon

Metcon (Time)

Black and Blue

10 Minute Time Cap

5 Rounds

10 Power Cleans 135/95

10 Burpees
* Manage the first 3 rds so you can sprint the last 2.

** Power Cleans

– If you know stringing reps together is going to cause you to rest a lot, do quick singles from the very beginning

– If you’re a stud on the barbell and know it won’t be an issue, try and hold on for 10 unbroken each round

– If you’re somewhere in the middle, try and break the clean up into 2 or 3 sets (5-5, 4-3-3)

Skill

Metcon (No Measure)

Extra Work (Optional)

10 Minutes

Strict HSPU with 1×45 plate each side

10 Singles
with spotter if needed(perform the movement strict, but have someone lift you by grabbing your legs and assisting you while you still perform the movement strict…if no spotter is available or you need more assistance use a box to perform the movement)

Metcon (No Measure)

Extra Work (Optional)

10 Minutes

Strict C2B

5 Sets of 3 Reps
use spotter or band if needed, hold hollow position

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MInute AMRAP

10 Pull-ups

15 Wall Balls 20/14

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

The Royal Tenenbaums

2 Person Teams

100 Deadlifts 115/75

80 Hang Power Cleans 115/75

60 Front Squats 115/75

40 Push Jerks 115/75

20 Thrusters 115/75

Every minute on the minute stop where you are and both athletes perform 5 burpees.

RX+ 135/95
One Person Works at a Time.

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 Minutes to Work to a 20 Rep Max)

Metcon

Metcon (Time)

Stepping Up

20 Minute Time Cap

6 Rounds

30 Double Unders

15 HR Push-ups

10 Overhead Squats 95/65

RX+ = Plyo Push-ups and Overhead Squats 135/95

CrossFit Jacked – CrossFit

Weightlifting

Shoulder Press (17 minutes to work to a 5 rep max)

Warm up to 60% and perform:

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

continue to increase if feeling good

*this is a strict press

Metcon

Metcon (3 Rounds for reps)

Event 1 – Strength

Round 1

0:00 – 2:00

Power Clean AMRAP 135/95

Rest 2:00 – 4:00

Round 2

4:00 – 6:00

Front Squat AMRAP 135/95

Rest 6:00 – 8:00

Round 3

8:00 – 10:00

Shoulder to Overhead AMRAP 135/95

RX+ 185/125

Metcon (Time)

After-Burn (Optional)

Accumulate 2 minutes of an L-Sit hanging from the pull-up bar

*Record the time it takes you to complete the 2 minute accumulated hold.

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

End Game

“The End 1”

3 Minute AMRAP

200m Run

30 Wall Balls 20/14

10 Atomic Sit-ups 45/25

30 Power Cleans 115/75

20 Sumo Deadlift High Pulls 115/75

30 Lateral Burpees

20 Push Jerk 115/75

100m Plate Carry 45/25

*Rest 1 minute after completing
3 Parts Scored Individually

Metcon (AMRAP – Rounds and Reps)

“The End 2”

6 Minute AMRAP

same workout as above

*rest 2 minutes after completing

Metcon (Time)

“The End 3”

23 Minute Time Cap

Complete Workout For Time

same workout as above

CrossFit Jacked – CrossFit

Weightlifting

Deadlift (Perform 3 sets of 3 reps – 20 minutes to complete)

Beginning at 70% of 1RM then increase load each remaining set. Touch and Go.

Metcon

The Shredder (Time)

17 Minute Time Cap

5 Rounds

20 Double Unders

10 Toe 2 Bar

20 Double Unders

10 Push Press 115/75
WOD last performed July 6, 2018.