Month: June 2019

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to work to a heavy single)

Metcon

Air Way (AMRAP – Rounds and Reps)

14 Minute AMRAP

20 Front Rack Lunges 95/65

30 Alt Russian Swings (1 Arm Alternating) 53/35

40 Wall Balls
WOD last completed Feb 15th

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

Metcon (3 Rounds for reps)

Slap Happy

5 Minute AMRAP

Buy In: 100 Double Unders

12 Front Squats 95/65

4 Burpee Box Jump Overs 24/20

Rest 5 minutes

5 Minute AMRAP

Buy In: 100 Double Unders

8 Front Squats 115/80

4 Burpee Box Jump Overs 24/20

Rest 5 minutes

5 Minute AMRAP

Buy In: 100 Double Unders

4 Front Squats 135/95

4 Burpee Box Jump Overs 24/20
GENERAL

– 5 minutes on, 5 minutes off in this triplet interval workout

– Double unders are the buy-in, then athletes score will be rounds and reps of front squats and burpee box jump overs

– Looking to complete 3+ rounds on the first two intervals and 4+ rounds on the last interval

DOUBLE UNDERS

– Pick a number or variation you can complete in 2 minutes or less

– Leaves three minutes for scored portion

BURPEE BOX JUMP OVERS

– No need to stand to full extension on top of the box

FRONT SQUATS

– Choose weights you can go unbroken with across each round

LOGISTICS

– If short on space, stagger heats on opposite 5 minute windows

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

52 Card Pickup

30 Minute Time Cap

Hearts: American Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run
Decks of cards are available at front desk. Please return to desk once finished with them.

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Tail Lights

2 Person Team

40 Minute Time Cap

80 Deadlifts 135/95

400m DB Farmer Carry 50/35

60 Deadlifts 185/125

400m DB Farmer Carry 50/35

40 Deadlifts 225/155

400m DB Farmer Carry 50/35
With Farmer Carry, one athlete from each team carries at a time. Switch as needed.

GENERAL STRATEGY

– Switch our before you start to slow down or feel the burn

– Allows you to come right back for a strong set after you rest

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to work to a heavy single)

Note: A heavy single is a weight you can rep without failure. Rule of thumb is to pay attention to the speed of the bar coming up on your reps and whether you’re keeping your back straight and not rolling over.

You’ve hit your heavy single when the bar feels slow and your confidence in the next lift fades.

Metcon

Metcon (Time)

Power Ranger

15 Minute Time Cap

15 Power Cleans 155/105

150 Double Unders

10 Power Cleans 155/105

100 Double Unders

5 Power Cleans 155/105

50 Double Unders

RX+ 165/115, 205/145, 245/165
POWER CLEAN

– Within “Power Ranger”, we’re looking for a weight we can grind through quick singles

– Should be able to string reps together if we needed to, but singles will likely be the best option

– Stay near the bar and find a consistent work/rest rhythm

DOUBLE UNDERS

– Break dubs into manageable sets.

CrossFit Jacked – CrossFit

Weightlifting

Snatch Push Press + Overhead Squat (Complete the following in 17 minutes)

From the rack, bar begins on your back. Perform a snatch grip push press followed by an overhead squat.
Perform 3 sets from rack of 3 Snatch Grip Push Press + 2 Overhead Squats @ 75% of your overhead squat max.

Metcon

Metcon (AMRAP – Rounds and Reps)

Eighteen Wheeler

18 Minute AMRAP

12/9 Cal Row or Bike

15 Wall Balls 20/14

12 Alt DB Snatch 50/35

9 Toes 2 Bar
– Looking to complete at least 4+ rounds today.

– Focus on consistent rounds

– Start slower than you want to in order to maintain throughout

– Quick sets, quick breaks

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Reps)

Adderall

0:00 – 10:00

1 Mile Run, Max Clean and Jerks 135/95

10:00 – 13:00 Rest

13:00 – 20:00

800m Run, Max Power Snatches 115/80

20:00 – 23:00 Rest

23:00 – 27:00

400m Run, Max Thrusters 95/65

27:00 – 30:00 Rest

30:00 – 32:00

200m Run, Max Overhead Squats 75/55

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (Build to a heavy 3 rep in 20 minutes)

Metcon

Jacked Town Throw Down (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Thrusters 95/65

24 HR Push-ups
WOD last completed on 2/28

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (5 sets of 3 reps @ 80% across)

20 minutes to complete

Metcon

Metcon (Time)

Death Race

12 Minute Time Cap

5 Rounds

200m Run

10 Burpees

CrossFit Jacked – CrossFit

Metcon

Metcon (7 Rounds for time)

Hang Glide

7 Rounds, On the 3:00

18/12 Calorie Row or Bike

5 Hang Power Cleans

RX: 75/55, 95/65, 115/75, 135/95, 155/105

RX+: 135/95, 155/105, 185/125, 205/145, 225/155
Score each round with time it takes to complete.

GENERAL

General timeline we’re looking for today:

90 Seconds For the Row

30 Seconds For the Hang Power Cleans

60 Seconds For Rest and Weight Change

ROW

Choose a moderate pace on the rower that gets you to the barbell under control

Rower becomes less important the heavier the weight gets

Spread this effort out to about 90 seconds

HANG POWER CLEANS

Let’s try and hold on unbroken for each set of hang power cleans