CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Pace Setter
35 Minute Time Cap
5 Rounds
400m Run
20 Burpees
15 Single Arm DB Hang C&J 50/35
(alt arms every 5 reps)
Pace Setter
35 Minute Time Cap
5 Rounds
400m Run
20 Burpees
15 Single Arm DB Hang C&J 50/35
(alt arms every 5 reps)
22 Minute Time Cap
30 Hang Power Cleans 135/95
15 Front Squats 135/95
5 HSPU
20 Hang Power Cleans 155/105
10 Front Squats 155/105
10 HSPU
10 Hang Power Cleans 185/125
5 Front Squats 185/125
15 HSPU
Warrior: 115/75, 135/95, 155/105
Athlete: 95/65, 115/75, 135/95
Rookie: 75/55, 95/65, 115/75
this is a repeat from January 22nd
15 Minute Time Cap
100 Double Unders
800 Meter Run
60/45 Calorie Row
RX+
200 Double Unders
1,000 Meter Run
75/50 Calorie Row
if unable to run, double calories on rower
stagger heats by 4 minutes if short on rowers. stagger 8 minutes if unable to run.
RX+ only if you’re efficient in double unders and can complete 200 dubs in under 5 minutes.
American Roulette
20 Minute Cap
5 Rounds
10 Handstand Push-ups
20 American Kettlebell Swings 53/35
30 AbMat Sit-ups
40 Double Unders
RX+ Strict HSPU and 70/53 Russian KB Swings
Air Gasp
Partner WOD
35 Minute Time Cap
800m Run
50 Hang Power Cleans 115/85
50 Wall Balls 20/14
400m Run
50 Push Press 115/85
50 Ball Slams 20/15
400m Run
50 Deadlifts 225/155
50 Burpees
800m Run
Loading Bar for RX
Male: 35/10/45 each side
Female: 25/35
20 minutes to complete
Chips Ahoy
20 Minute Time Cap
30 Pull-ups
400m Run
15 Overhead Squats 115/75
800 Meter Run
15 Overhead Squats 115/75
400 Meter Run
30 Pull-Ups
RX+ = 15 Ring Muscle Ups in place of pull-ups and 165/115 on OHS
OVERHEAD SQUATS
– Choose a weight you can complete in 2-3 sets
– If unable to overhead squat, front squat is the next best option
OVERHEAD SQUATS
Push for a little bit bigger sets on the overhead squats to minimize the amount of times you have to snatch the bar up
Common options here are 15 straight, 8-7, or 6-5-4
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
16 Minute AMRAP
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Cal Row
20 Lateral Barbell Burpees
15 Deadlifts 245/165
1 DB, alt arms every 5 reps
The 3-Positions we’ll work from are: The Pockets, Above the Knee, Floor
As the weight gets heavier, ensure you’re not going below the pockets on the first rep.
The first rep is always the most difficult, so the weight tends to sneak down towards the knee to help get a little more power behind the clean
15 Minute AMRAP
60 Double Unders
30/24 Cal Row or Bike
15 Power Cleans 115/85
stagger heats by 3 minutes if short on rowers
Choose paces and break-up strategies that you see yourself maintaining past the 10 minute mark of the workout
With most scores likely hovering around the 3 to 3+ rounds, we’re looking at 4-5 minute rounds
20 MInute Time Cap
15-12-9
Power Snatches 95/65
Box Jumps 24/20
Rest 3 minutes
12-9-6
Power Snatches 95/65
Box Jumps 24/20
Rest 3 minutes
9-6-3
Power Snatches 95/65
Box Jumps 24/20
WOD last completed Feb 12
35 Minute Time Cap
2 Rounds
30 Wall Balls 20/14
30 Sumo Deadlift High Pulls 95/65
30 Box Jumps 24/20
30 Push Press 95/65
200m Run
30 Push-ups
30 AbMat Sit-ups
Equipment Needed: Wall Ball, Barbell, Box, AbMat
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