Month: May 2019

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Dirt Road

40 Minute Time Cap

3 Rounds

30 AbMat Sit-ups

15/12 Cal Row or Bike

10 Strict Pull-ups

then

200m DB Farmer Carry 50/35

then

2 Rounds

30 AbMat Sit-ups

15/12 Cal Row or Bike

10 Strict Pull-ups

then

200m DB Farmer Carry 50/35

then

1 Round

30 AbMat Sit-ups

15/12 Cal Row or Bike

10 Strict Pull-ups
STRICT PULL-UP

Choose a strict pull-up scaled variation you can complete in 3 sets each round

FARMERS CARRY

Choose a weight you can complete all rounds with only one break

If short on rowers, stagger heats by 2 minutes.

CrossFit Jacked – CrossFit

Weightlifting

Split Jerk (17 minutes to work to a heavy single)

this is not a max. working to a heavy weight you can complete successfully.

Split Jerk (10 minutes to complete 3 Singles @ 80% of HS)

Metcon

Dead Ball (Time)

22 Minute Time Cap

5 Rounds

20 Wall Balls 20/14

10 Deadlift 225/155
WOD last performed 8/21/18

CrossFit Jacked – CrossFit

Weightlifting

Snatch (15 minutes to complete the following)

2 sets of 3 reps @ 75%

3 sets of 2 reps @ 75%

*catch in squat if able – same weight across

Snatch Pull (10 minutes to complete 5 sets of 3 @ 95% of Snatch)

same weight across

Metcon

Metcon (AMRAP – Rounds and Reps)

Dark Tunnel

14 Minute AMRAP

75 Russian Swings 53/35

50 HR Push-ups

25 Sumo Deadlift High Pulls 115/75

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Frozen Ropes

20 Minute Time Cap

2 Rounds

200′ Walking Lunge

100 Double Unders

35/25 Cal Bike or Row
WALKING LUNGES

This is our “recovery station” today

Find a steady pace and keep moving at a pace that allows you to be ready for bigger sets on the rope

DOUBLE UNDERS

Try to bite off bigger chunks today

We’re not going to “break” the other two movements, so be a little more aggressive here

BIKE/ROWER

Find a moderately hard pace here knowing that you can keep moving on the lunges

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Buzz Lightyear

45 Minute Time Cap

3 Rounds

400m Run Together

32 Bar Facing Burpees

20 Pull-ups

Directly Into…

14 Clean and Jerks 115/85

14 Clean and Jerks 135/95

14 Clean and Jerks 155/105

14 Clean and Jerks 185/125

14 Clean and Jerks 205/135
Teams run together and must wait until everyone is back to begin the burpees

All other movements are broken up however teams see fit, with one athlete working at a time.

BARBELL

Athletes should be able to complete the below reps unbroken when fresh at each bar:

1st Weight: 15+ Reps Unbroken

2nd Weight: 10+

3rd Weight: 5+

4th Weight: 3+

5th Weight: 1+

First Two Bars: 3-5 Repetitions

Middle Bar: 1-3 Repetitions

Last Two Bars: Single Repetitions

BURPEES

Make these short and fast

Wouldn’t go bigger than 5 reps at a time

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (20 minutes to work to a 1RM)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
female weight is 55 lbs

15 minute time cap

*must complete within 11:40 to pass Level 1 Athlete

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to work to a 1RM Snatch)

Metcon

Metcon (Time)

Cement Mixer

Every 3 Minutes for 7 Rounds

400m Run

12 Toes to Bar

*score is slowest round so only record the time of your slowest round
– Looking for a moderately fast run and ideally unbroken sets of toes to bar

– Ideal timing is roughly 2 minutes for the runs and 30 seconds for the toes to bar, leaving 30 seconds for rest

– Bring down the distance and/or rep scheme to accomplish that

– Score is the slowest round of the 7 rounds

RUN

If unable to run, complete one of the following:

500/400m Row or

28/20 Cal Bike

* Treat the first round like it’s the fourth round

* There tends to be some fall off, so aim for consistency throughout, not very fast speed early

* Record times during rest period after each round

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Wall Street

35 Minute Time Cap

3 Rounds

800m Run

40 American KB Swings 53/35

40 Wall Balls 20/14
If unable to Run, complete one of the following:

1000m Row or 55/40 Cal Bike

KETTLEBELL SWINGS & WALLBALLS

Should be able to complete 25+ unbroken reps when fresh

Shooting for 4-5 sets max within today’s workout

3 Sets: 15-15-10

4 Sets: 10-10-10-10

5 Sets: 8-8-8-8-8

CrossFit Jacked – CrossFit

Weightlifting

Metcon

Front Squat (20 minutes to work to a 1RM)

Five Alive (2 Rounds for reps)

2 Rounds

5 Minute AMRAP

25 Pull-ups

25 Box Jumps 24/20

Max Sumo Deadlift High Pulls 115/75

*score is total SDHP

rest 2 minutes
WOD Last Performed on 12/13/2018

CrossFit Jacked – CrossFit

Weightlifting

Snatch Push Press + Overhead Squat (3 sets of (3+2 reps) @ 70% of 1RM Overhead Squat)

From the rack, bar begins on your back. Perform a snatch grip push press followed by an overhead squat.
Complete 3 snatch push press immediately into 2 overhead squats.

Metcon

Metcon (Time)

Undercover

20 Minute Time Cap

3 Rounds

15 Power Cleans 115/80

20 Push-ups

then

3 Rounds

27/21 Cal Row or 27/21 Cal Bike

75 Double Unders
Stagger multiple heats 5 minutes apart if short on rowers/bike.

POWER CLEANS

– Choose a weight you can cycle for 20+ reps when fresh

– Should be able to cycle 3-5 reps per sets in the workout today.

ROWING & DOUBLE UNDERS

Moderate rowing pace that allows for bigger sets on the rope

On the rope, looking to complete these in 1-3 sets (25-25-25, 40-35, 75)