Month: May 2019

CrossFit Jacked – CrossFit

Metcon (Time)

40 Minute Time Cap

2 Person Teams

50 Pull-ups

20 Lateral Burpees

100 Back Squats 135/95

20 Lateral Burpees

50 Push Jerks 135/95

20 Lateral Burpees

100 Front Squats 95/65

20 Lateral Burpees

50 Hang Power Snatches 95/65

20 Lateral Burpees

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (5 sets of 2 reps in 15 minutes @ 70%)

same weight across

Stiff-Legged Deadlift (Complete 5 sets of 3 reps in 10 minutes)

– use 70% of 1RM Deadlift; reduce load if too heavy and losing form

https://www.catalystathletics.com/exercise/86/Stiff-Legged-Deadlift/

Metcon

Metcon (AMRAP – Rounds and Reps)

Bel-Air

AMRAP 15:

40 Double Unders

20 1-Arm Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row
GENERAL

– Shooting for 3+ rounds today, or one round every 5 minutes

DOUBLE UNDERS

– Sneaky number of double unders, since it is broken up into 2 sets of 40

– If you’re on the fence about going unbroken, break the sets of 40 up into 2 sets

DUMBBELL HANG CLEAN & JERKS

– Just like the double unders, think about breaking these up into 2 sets (10-10)

– We switch arms every 5 reps, so you may be able to hang on unbroken because one arms gets some built in rest

ROW

– Steady pace here

– Picking a Cal/Hr from the beginning that you see yourself holding in round 3

*Stagger by 2 minutes if short on rowers.

CrossFit Jacked – CrossFit

Weightlifting

Paused Back Squat (Complete 5 sets of 4 reps @ 70% of 1RM Back Squat)

Hold 3 Second Pause at the Bottom.

Metcon

Metcon (Time)

Jelly Belly

20 Minute Time Cap

50-40-30-20-10: AbMat Sit-Ups

25/18-20/14-15/10-10/7-5/3: Calorie Row or Bike

10-8-6-4-2: Front Squats 165/115
FRONT SQUATS

– Choose a weight you could complete 10+ reps unbroken when fresh

– Should be able to complete the sets of 10 and 8 within 2 sets during the workout

GENERAL

– Very front loaded workout

– 153 Reps in First 2 Rounds

– 102 Reps in Last 3 Rounds

– Pace the first 2 to allow you to thrive in the last 3

*Stagger by 2 minutes if short on rowers.

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Fancy Pants

35 Minute Time Cap

21-18-15-12-9-6-3

Hang Power Snatches 95/65

200m Run

Overhead Squats 95/65

50 Double Unders

Announcements

There is no benchmark workout today as we repeated Murph yesterday.

CrossFit Jacked – CrossFit

Weightlifting

Hang Snatch (Complete the following sets in 12 minutes)

3 sets of 2 reps @ 65% of 1RM Snatch

2 sets of 2 reps @ 70% of 1RM Snatch

*you may drop bar between reps

* hang must start below knee

Power Snatch (5 sets of 2 reps @ 70% across in 10 minutes)

Metcon

Joker (Time)

12 Minute Time Cap

1-2-3-4-5-6-7-8-9-10

Toes 2 Bar

10-9-8-7-6-5-4-3-2-1

Deadlifts 225/155
– Choose a deadlift weight and toes to bar variation you would only break with once on the larger sets (10-6)

– Some sets to consider cutting in half are the rounds of 10 through 6

– A quick planned break can help tremendously on these sets

– Think short sets, short breaks

– Take advantage of the small reps in rounds 1 to 5, trying to hold on there

Announcements

Choose one of the following Murph variations to complete.

CrossFit Jacked – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Murph (Alpha) (Time)

Run 1200m

75 Pull-ups

150 Push-ups

225 Air Squats

Run 1200m

Half Murph (Time)

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

Murph (Charlie) (Time)

400m Run

25 Pull-ups

50 Push-ups

75 Air Squats

400m Run

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Back Again

15 Minute Time Cap

30-20-10

Back Squats 135/95

American KB Swings 53/35

Abmat Sit-ups

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Family Feud

Partner WOD

40 Minute Time Cap

10 Rounds

Sled Push/Pull to Pole and Back 185/125

100m Plate Carry (both carry plate)45/35

200m Run Together

CrossFit Jacked – CrossFit

Weightlifting

Squat Clean (Complete the following sets in 13 minutes)

2 sets of 3 reps @ 75%

3 sets of 2 reps @ 75%

* you may drop bar between reps

Clean Pull (5 sets of 3 reps @ 95% across – 10 min to complete)

Metcon

Metcon (AMRAP – Reps)

Strict Nicole

20 Minute AMRAP

400m Run

Max Strict Pull-ups
– Strict variation on a CrossFit Benchmark Workout

– Looking for athletes to get 6-7 shots at strict pull-ups today

– Score is total strict pull-ups

STRICT PULL-UPS

– Choose a variation you can get at least 6-7 reps with each round (35-50 Total)

– Consider an unbroken set one where you can hold on while maintaining quality of movement

– Scale using bands, ring rows, Australian pull-ups., toe-assist.

– If unable to run, row 500m or 28/20 bike

CrossFit Jacked – CrossFit

Weightlifting

Push Press (Complete 3 sets of 5 reps @ 75% in 17 min)

same weight across

Metcon

Metcon (Time)

Hot Air

Every 5 Minutes for 5 Rounds

30 Air Squats

20/15 Cal Row or Bike

7 Power Snatches 115/85
– Rounds begin on the 0, 5, 10, 15, 20

– Score is the slowest of the five intervals

– Athletes should have at least 1:30 seconds of rest following each round

POWER SNATCH

Choose a weight you can complete 10+ reps when fresh

Within the workout, looking for small sets or fast singles

*Stagger by 2 minutes if short on rowers