Month: June 2019

CrossFit Jacked – CrossFit

Weightlifting

Clean (Complete the following @ 80% of Squat or Pwr Clean)

2 sets of 2 reps

then

3 Singles

* perform power clean only if you’re unable to catch bar in squat

– 12 min to complete

Clean Pull (Complete the following in 8 min)

2 sets of 3 reps @ 95%

2 sets of 3 reps @ 100%

*base percentage off of highest 1RM Squat or Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Bartender

10 Minute AMRAP

12 Deadlifts 115/85

9 Overhead Squats 115/85

6 Hang Power Snatches 115/85
* For athletes unable to go overhead, sub hang power cleans for snatches and front squats for OHS.

DEADLIFTS

– Although light, the deadlifts are the easiest to break since it’s quick to pick up

– This is where we can catch our breaths a little bit

– Break these in 2-3 sets

2 sets: 7-5

3 Sets: 4-4-4

OVERHEAD SQUATS

– This is the hardest movement to break, as breaking leads to us doing extra snatches

– Try to hold on for 1-2 sets here

1 Set: 9

2 Sets: 5-4

HANG POWER SNATCHES

– This is the second easiest station to break up

– Think 1-2 sets here

1 Set: 6

2 Sets: 3-3

Metcon (Time)

Bartender +

15 Minute Time Cap

5 Rounds

12 Deadlifts 155/105

9 Overhead Squats 155/105

6 Hang Power Snatches 155/105

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (4 sets of 2 reps @ 85% – same across)

20 minutes to complete

Metcon

Metcon (Time)

Escape From Wonderland

20 Minute Time Cap

3 Rounds

75 Double Unders

50 Air Squats

25/18 Calorie Row

RX+

2 Rounds

150 Double Unders

50 Thrusters 45/35

35/25 Cal Row

then CASH OUT

rest 2 min directly into…

30 Power Cleans 185/125
GENERAL

– Having a goal on when you would like to finish each round or movement can be helpful in staying on track

– For example, you could have a goal of finishing each round in 5 minutes

– You could also break that round goal into movement goals such as 1:30 for the rope, 1:30 for the squats, and 2 minutes for the row

DOUBLE UNDERS

– Looking to complete these in 1-3 sets

1 Set: 75

2 Sets: 50-25 or 40-35

3 Sets: 25-25-25 or 30-25-20

AIR SQUATS & ROW

– We won’t stop on either of these movements

– Focus on quick transitions from movement to movement and finding a steady, moderate pace on each

*stagger heats by 2 min if short on rowers

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

El Nino

35 Minute Time Cap

500m Row

200m 1-Arm OH DB Carry 50/35 (alt arms every 100m)

800m Run

50 Alt DB Snatches 50/35

30 Pull-ups

20 Burpee Box Jumps 24/20

500m Row

200m 1-Arm OH DB Carry 50/35 (alt arms every 100m)

800m Run

CrossFit Jacked – CrossFit

Weightlifting

Snatch (Complete the following sets in 12 minutes)

2 sets of 2 reps @ 80%

3 Singles @ 80%

*you may drop bar between reps. catch in squat if able.

Snatch Pull (Complete the following sets in 8 min)

2 sets of 3 @ 95%

2 sets of 3 @ 100%

*base percentage off 1RM Snatch

Metcon

Mega Man (Time)

20 Minute Time Cap

8 Rounds

100m Run

5 Deadlifts 135/95

3 Hang Squat Cleans 135/95

1 Push Jerk 135/95

RX+: 185/125
WOD last performed on March 18th

CrossFit Jacked – CrossFit

Weightlifting

Push Press (17 minutes to complete the following)

5 reps @ 75%

2 sets of 5 reps @ 80%

Metcon

Metcon (Time)

Chest Hair

15 Minute Time Cap

25 Thrusters 95/65

500m Row or 25/18 Cal Bike

25 Chest to Bar Pull-ups

500m Row or 25/18 Cal Bike

25 Thrusters 95/65

RX+ = 2 sets of 21 Thrusters 135/95 and 21 Bar Muscle Ups in place of C2B
bigger classes space heats every 3 min

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Pharmacy

25 Minute Time Cap

5 Rounds

100′ Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Dumbbell Power Cleans 50/35
WALKING LUNGES

– walk distance of rig and you will be at 25 feet. make two trips down and back with length of rig

– back knee touches the floor on each step and athletes will stand to full extension between steps

DUMBBELL POWER CLEANS

– Only one end of the bell has to touch the floor

CrossFit Jacked – CrossFit

Metcon (Time)

Moneybags

2 Person Teams

40 Minute Time Cap

4 Rope Climbs (15′)

800m Sled Push 105/70 (switch as needed)

50 Box Jump Overs 24/20

34 Clean and Jerks 135/95

2 Rope Climbs (15′)

34 Clean and Jerks 135/95

50 Box Jump Overs 24/20

4 Rope Climbs (15′)

800m Sled Push 105/70 (switch as needed)
– multiple heats will run as we begin with rope climbs

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (20 minutes to work to a heavy single)

Metcon

Metcon (Time)

Good Life

15 Minute Time Cap

3 Rounds

400m Run

12 Burpees

21 Box Jumps 24/20
– If you are confident holding a strong pace on the burpees and box jumps, this workout is about pushing the run

– If you aren’t as confident on the burpees and box jumps, this workout is about slowing down the run to keep moving with a purpose on the two bodyweight movements

– No matter the strategy, find your rhythm with all three movements

– Approaching the workout as if you had to get your best split in round 2 will help you pace this out appropriately

CrossFit Jacked – CrossFit

Weightlifting

Paused Back Squat (Complete 5 sets of 3 reps @ 75% of 1RM Back Squat)

Hold 3 Second Pause at the Bottom.
same weight across

Metcon

Metcon (Time)

High Heels

18 Minute Time Cap

8 Rounds

10 Hang Power Snatch 75/55

30 Double Unders

Metcon (Time)

High Heels +

18 Minute Time Cap

8 Rounds

8 Hang Squat Snatch 95/65

30 Double Unders
only perform the + version if you’re proficient in the squat snatch. this means you can catch the bar in a squat.

if you’re having to perform a power snatch then overhead squat, do the normal version of this workout.

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Gut Check

35 Minute Time Cap

Cal Row or Bike 120/84

directly into…

50 Toes to Bar

33 Box Jump Overs 24/20

50Thrusters 95/65

33 Toes to Bar

33 Box Jump Overs 24/20

33 Thusters 115/75

16 Toes to Bar

33 Box Jump Overs 24/20

16 Thrusters 135/95