Month: September 2019

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

The Amazing Grace (Time)

4 Rounds

2:00 On, 1:00 Off

100m Run

10 Wall Balls 20/14

Max Clean and Jerks 135/95

*The 4th and final interval is extended to 3:00 of “work” time.

50 Clean and Jerks is the task – work until completion or time capped.
This workout is 50 clean and jerks for time, where athletes must work inside the confines of 2:00 on, 1:00 off for three rounds, and then have a final 3:00 interval as round #4. And to start each round, we have a “buy-in”, of a 100m run and 10 wall balls. This will challenge our conditioning for the clean and jerk cycling.

Written out, it looks as follows:

Mins 1+2 – Buy-In of Run and WB, Max CJ in time remaining.

Min 3 – Rest

Mins 4+5 – Buy-In of Run and WB, Max CJ in time remaining.

Min 6 – Rest

Mins 7+8 – Buy-In of Run and WB, Max CJ in time remaining.

Min 9 – Rest

Mins 10+11+12 – Buy-In of Run and WB, Max CJ in time remaining.

For any clean and jerks remaining at the 12:00 time cap, add :01s to the total.

WOD last completed on 6/27/19

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to build to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

Big Bird

18 Minute AMRAP

20 Alt Dumbbell Snatches 50/35

20/15 Cal Row or Bike

20 DB Box Step-Ups 24/20 (Use same weight from DB Snatch)

20 Pull-ups
*Looking to complete 3+ to 4+ rounds, or rounds taking less than 6 minutes to complete

DUMBBELL MOVEMENTS

– Pick a weight that you can complete the snatches and box step-ups with 1 break max each round

– For the dumbbell snatches, alternate hands every rep for a total of 20 reps

– For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps

If short on machines, stagger heats by 2 minutes

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Wallpaper

20 Minute Cap

5 Rounds

21/15 Cal Row or Bike

15 Wall Balls 20/14

9 HSPU

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Dead & Company

Partner WOD

40 Minute Time Cap

Buy In: 1 Mile Run

42-30-18

Deadlifts 225/155

Box Jump Overs 24/20

Toes 2 Bar

Cash Out: 1 Mile Run

RX+

Buy In: 1 Mile Run

3 Rounds:

18 Deadlifts 315/225

30 Box Jump Overs 30/24

42 Toes to Bar

Cash Out: 1 Mile Run
all partners run together

CrossFit Jacked – CrossFit

Weightlifting

Power Clean + Hang Squat Clean + Squat Clean (20 minutes to work to a heavy)

Work to a heavy complex without dropping bar

Metcon

Metcon (Time)

Squeaky Clean

3 Rounds:

400 Meter Run

7 Power Cleans 115/85

7 Hang Squat Cleans 115/85

7 Squat Cleans 115/85

RX+ 135/95
– we’re looking for a lighter barbell weight that you could cycle for 20+ power cleans when fresh

– The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees

CrossFit Jacked – CrossFit

Weightlifting

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

this is a strict press

Metcon

Metcon (AMRAP – Rounds and Reps)

Heavy Metal

12 Minute AMRAP

10 Strict Presses 95/65

25 Double Unders

10 Strict Pull-ups

25 Double Unders

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Dive Bar

35 Minute Time Cap

800m Run

50 Thrusters 75/55

800m Run

75 Burpees

800m Run

50 Thrusters 75/55

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

Bartender (AMRAP – Rounds and Reps)

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

Bartender + (Time)

15 Minute Time Cap

5 Rounds

12 Deadlifts 155/105

9 Overhead Squats 155/105

6 Hang Power Snatches 155/105
WOD last completed 6/21/19

CrossFit Jacked – CrossFit

Weightlifting

Split Jerk (4 sets of 2 reps @ 75% in 17 minutes)

Metcon

Metcon (Time)

Cement Truck

Every 5 Minutes for 5 Rounds

400m Run

12/9 Cal Row

15 Toes to Bar

*score is slowest of the 5 rounds
– The goal with this interval work is to train large sets of toes to bar with an elevated heart rate

– Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00

– Stagger heats by 2 minutes if short on rowers

CrossFit Jacked – CrossFit

Metcon (Time)

20 Minute Time Cap

30-20-10

Dumbell Power Snatch 50/35

Wallballs 20/14

Directly Into…

10-20-30:

Burpees

Calorie Row