Air Scare
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
2 Person Teams
45 Minute Cap
2000m Row
100 Thrusters 75/55
80 Burpees
60 American KB Swings 53/35
40 Pull-ups
20 HSPU
200 Double Unders
Smooth Criminal
CrossFit Jacked – CrossFit
Weightlifting
Hang Snatch (5 sets of 2 reps @ 60% of 1RM Snatch)
– 10 minutes to complete
– weight is light so move fast
– we will be maxing out our snatch next week so stick to the percentages
– Hang today starts from below knee – same weight across
– catch in squat if able
Power Clean (5 sets of 3 reps @ 65%)
– 10 minutes to complete
– we are maxing out clean and jerk next week so stick to percentages.
– stay focused and move fast
– weight is light today so stick to touch and go
Metcon (AMRAP – Rounds and Reps)
Smooth Criminal
15 Minute AMRAP
60 Double Unders
30 Wall Balls 20/14
15 Deadlifts 245/165
– Looking to complete at least 3+ rounds today
– Works out to one round every 4-5 minutes
– Goal today is to chip away at these bigger rep schemes, finding a breakup strategy that keeps you moving for 15 minutes
– 1-3 sets on the rope
Choose a break-up strategy you feel comfortable repeating at least 3 times
– Aiming to complete these in 3-5 sets today
Wallballs: 10-10-10, 8-7-6-5-4, or 6-6-6-6-6
Deadlifts: 6-5-4 or 5-5-5, or 3-3-3-3-3
Metcon
Jack Squat
CrossFit Jacked – CrossFit
Weightlifting
Front Squat (5 sets of 3 reps @ 75% across)
20 minutes to complete. Note: We will be maxing out our front squat next week so stick to the percentage.
Metcon
Metcon (Time)
Jack Squat
15 Minute Time Cap
21-15-9
Front Squats 135/95
American KB Swings 53/35
400m Run
– Pick a weight for both movements that will require no more than 2 breaks on the sets of 21 and 15
RUN
– Less important at the beginning
– For the first two runs, run at a pace that allows you to go big on the weighed movements
– Finish strong on the last 400, as there is no other work to follow
WIN-Durance Wednesday
CrossFit Jacked – CrossFit
Metcon
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Female RX Weight is 105 lbs
– Easy pace on your first mile.
– Go AHAP on the final mile.
Benchmark Tuesday
CrossFit Jacked – CrossFit
Weightlifting
Squat Clean (5 sets of 3 reps @ 75%)
13 minutes to complete at same weight across. you may drop bar between reps.
Clean Pull (7 minutes to complete 5 sets of 4)
same weight across @ 85% of 1RM of your heaviest clean (squat or power)
Metcon
Shoulder Shock (Time)
25 Minute Time Cap
1000m Row
20 Power Snatches 115/75
40 Wall Balls 20/14
20 Power Snatches 115/75
40 Goblet Squats 53/35
75 HR Pushups
WOD last completed on 5/8/2018.
Lead Foot
CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (13 Minutes to work to a heavy single)
You must not take too much time in-between sets today. This is not a 1RM. It’s a heavy single. Hit something you can confidently achieve with success and you’re done.
If you have time remaining within the 13 minutes you may opt to go for more.
Power Snatch (5 Sets of 3 Reps @ same weight- TNG @ 65% of 1RM)
7 minutes to complete so work fast. Weight is light enough to where you can get this done in plenty of time.
Metcon
Metcon (AMRAP – Rounds and Reps)
Lead Foot
AMRAP 4:
27/21 Calorie Row (guys 27 cal/girls 21 cal)
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
CompTrain Benchmark workout of high intensity bodyweight intervals
Looking to increase our rounds and reps with each AMRAP, as the reps decrease
Adjust reps or movements to roughly accomplish the following:
1st AMRAP: Almost 1 Round
2nd AMRAP: 1 Round
3rd AMRAP: 1+ rounds
We’ll stagger heats today every 4 minutes for 2 heats. If a third heat is needed, it will start at the 6 minute mark.
Metcon (AMRAP – Rounds and Reps)
Lead Foot 2
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
Lead Foot 3
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Riding High
CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Riding High
8 Minute AMRAP
25 Double Unders
10 Hang Power Snatch 95/65
10 Pull-ups
Extreme Team
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Extreme Team
3 Person Teams
45 Minute Time Cap
3000m Row or 180Cal Bike
45 Thrusters 135/95
150 Air Squats.
60 Thrusters 115/75
100 American KB Swings 53/35
75 Thrusters 95/65
3000m Row or 180 Cal Bike
2nd heat begins at 10 minute mark
Front Runner
CrossFit Jacked – CrossFit
Weightlifting
Push Press (20 minutes to complete 3 sets of 5 @ 70% across)
Metcon
Metcon (Time)
Front Runner
15 Minute Time Cap
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: 165/110
FRONT SQUATS
– Challenge yourself to go big, ideally unbroken
– No more than one break on the sets of 8 and 10 within the workout or go less weight
– Fight hard through the big sets of 8 and 10
RUNNING
– Runs are more important at the beginning than at the end
– Choose a pace that allows for large, preferably unbroken sets on the barbell