Bar Rescue

CrossFit Jacked – CrossFit

Weightlifting

Push Press (20 minutes to work to a 5RM)

Metcon

Metcon (Time)

Bar Rescue

15 Minute Time Cap

5 Rounds

21 Deadlifts 115/85

12 Push Press 115/85
STRATEGY

– Limit the number of sets you have to do on the push press as to limit the amount of times you have to clean the bar.

– Take the first 2 rounds a little slower than you want to so you can thrive on the last 3.

– Shoot for 3-4 sets of deadlifts. Ex: 7-7-6-1*

*The last deadlift is so you can break before the final deadlift, then hang power clean the weight up, and then start the push presses without having to do any extra deadlifts.

Electric

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

3-6-9-12-15…

Cal Row

American KB Swings 53/35

Wall Balls 20/14

Aftermath

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Aftermath

2 Person Teams

45 Minute Time Cap

50 Front Squats 95/65

150 Double Unders

50 Pull-ups

800m Run

50 Overhead Squats 95/65

150 Double Unders

50 Toes 2 Bar

150 Jumping Lunges

800m Run

Run DMC

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

Run DMC

20 Minute Time Cap

4 Rounds

200m Run

10 Pull-ups

200m Run

10 Power Snatches 115/75

RX+ C2B Pull-ups and 135/95 Pwr Snatch

Double Header

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (20 minutes to work to a 1RM)

Metcon

Metcon (Time)

Double Header

20 Minute Time Cap

Buy In: 750m Row or 35/25 Cal Bike

then…

50-40-30-20-10

Double Unders

AbMat Sit-ups

then…

Cash Out: 750m Row or 35/25 Cal Bike
*Stagger heats by 4 minutes if short on rowers.

– Hold back on the first row to set yourself up for a good, “Annie”.

– Smash the last row, using the round of 10 as your transition round.

WIN-Durance Wednesday

CrossFit Jacked – CrossFit

Metcon

Crain (Time)

2 Rounds for time of:

34 Push-ups

50-Yard Sprint

34 Deadlifts, 135#

50-Yard Sprint

34 Box Jumps, 24″

50-Yard Sprint

34 Clean and Jerks, 95#

50-Yard Sprint

34 Burpees

50-Yard Sprint

34 Wall-Ball Shots, 20#

50-Yard Sprint

34 Pull-ups

50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here
*sprint to the A/C and back

ladies weight = 95 lbs on deadlift and 65 lbs on C&J. 14 lb wall ball

Benchmark Tuesday

CrossFit Jacked – CrossFit

Weightlifting

Metcon

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

Black and Blue (Time)

10 Minute Time Cap

5 Rounds

10 Power Cleans 135/95

10 Burpees
* Manage the first 3 rds so you can sprint the last 2.

** Power Cleans

– If you know stringing reps together is going to cause you to rest a lot, do quick singles from the very beginning

– If you’re a stud on the barbell and know it won’t be an issue, try and hold on for 10 unbroken each round

– If you’re somewhere in the middle, try and break the clean up into 2 or 3 sets (5-5, 4-3-3)

*WOD last completed on April 8th

Nail Biter

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (20 minutes to work to a heavy single)

Metcon

Metcon (4 Rounds for reps)

Nail Biter

4 Rounds

1 Minute Toes to Bar

1 Minute Power Snatches 95/65

1 Minute Thrusters 95/65

1 Minute Cal Row/Bike

Rest 2 minutes between rounds
– 4 minutes on, 2minutes off for 4 rounds

– stagger by 2 minutes if short on rowers

**We’re looking for consistency. Not just in round totals, but in movement totals. Let’s aim to be so precise with our reps that we stay within 5 reps each movement. Better to err slightly on the lower side on average and hold it, then to go slightly too far and fall off.

Eliza

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Eliza

20 Minute Time Cap

21-15-9

Squat Cleans 135/95

HSPU

Enabler

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Enabler

2 Person Teams

50 Minute Time Cap

2 Rounds

50 Clean and Jerks 135/95

50 Toes 2 Bar

200 Double Unders

50 Wall Balls 20/14

50 Burpees

200 Double Unders