Month: July 2019

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (Build to a heavy set of 5 in 20 minutes)

– Heavy set of 5 is unbroken, touch and go reps with no pause on the floor

– Make smaller weight jumps if necessary to maintain touch and go style

Metcon

Metcon (Time)

15 MInute Time Cap

6 Rounds

8 Power Snatches 115/85

8 Lateral Burpees

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Meter Maid

35 Minute Time Cap

400m Run

10 Wall Balls 20/14

50 Box Jumps 24/20

400m Run

20 Wall Balls 20/14

40 Box Jumps 24/20

400m Run

40 Wall Balls 20/14

20 Box Jumps 24/20

400m Run

50 Wall Balls 20/14

10 Box Jumps 24/20

400m Run

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (13 minutes to complete the following)

2 singles @ 70%

2 singles @ 75%

1 single @ 80%

1 single @ 85%

Clean Pull (7 minutes to complete the following)

2 reps @ 90% of Clean

2 reps @ 95%

2 reps @ 100%

Metcon

Toe Burn (Time)

Toe Burn

30-20-10

Hang Power Cleans 135/95

Toe 2 Bar
WOD last completed Feb 26th

CrossFit Jacked – CrossFit

Weightlifting

Thruster (Build to a heavy 3 rep in 20 minutes)

bar begins on floor. your first thruster can be squat cleaned.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

15 Thrusters 95/65

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders
– Looking to complete around 4 rounds today (one round every 3:30)

THRUSTERS & PULL-UPS

– Choose a Thruster weight and Pull-up variation that you can complete in within 3 sets during the workout

– Not about going big, rather finding something you can maintain for 14 minutes and minimize time spent not moving

– Just get started with the first set of the next movement upon transitioning

– Getting that first set done and taking your break after is mentally powerful

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

15 Minute Time Cap

15-12-9-6-3

Bar Facing Burpees

Hang Power Cleans 135/95

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

WeWork

45 Minute Time Cap

2 Person Teams

800m Med Ball Run (must use wall ball) 20/14

60-50-40-30

Deadlifts

Front Squats

Push Jerks

Barbell Weights (increase weight each round):

Males: 115-135 -155-175

Females: 85-95-105-115
*Each round begins with an 800m med ball run. 1 ball per team.

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (20 minutes to work to a heavy single)

Metcon

Metcon (Time)

Bring the Heat

15 Minute Time Cap

3 Rounds

400m Run

10 Thrusters 135/95

RX+ 165/115

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to complete the following sets)

2 reps @ 75%

2 reps @ 80%

1 rep @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

Mass Destruction

12 Minute AMRAP

4 Strict Pull-ups

8 Strict Press 95/65

12 DB Squat Jumps 35/20 (1 Dumbbell)

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Blue Light

35 Minute Time Cap

10 Rounds

10 Power Clean and Jerks 135/95

10 Lateral Burpees

200m Run
CLEAN AND JERKS

The only movement we stop moving on is the cleans.

Look to string these together into 1-2 sets to minimize time spent not moving.

BURPEES

Move at a steady pace on the burpees and the runs to allow yourself to stay confident on the barbell and with overall round times.

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to work to a heavy single)

Metcon

Stepping Up (Time)

20 Minute Time Cap

6 Rounds

30 Double Unders

15 HR Push-ups

10 Overhead Squats 95/65

RX+ = Plyo Push-ups and Overhead Squats 135/95
workout last completed on April 5th