CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Partner WOD
40 Minute Cap
100 Deadlifts 185/125
800m Run
100 Box Jump Overs 24/20
800m Run
100 Front Squats 135/95
Partner WOD
40 Minute Cap
100 Deadlifts 185/125
800m Run
100 Box Jump Overs 24/20
800m Run
100 Front Squats 135/95
Line Up
Partner WOD
35 Minute AMRAP
1-2-3-4-5-6-7-8-9-10…..ladder
Wall Balls 20/14
Hang Power Cleans 115/80
Pull-ups
Burpees
Push Press 115/80
Back Squats 115/80
each person must complete the muber of reps in the ladder before the next athlete can start.
once all athletes complete the number of reps in ladder they may move to the next movement.
score is total number of reps
up weight on last 2 sets if you feel good. catch in squat. base percentage off Snatch. record heaviest set.
Fight or Flight
20 Minute AMRAP
20 Wallballs 20/14
20 Hang Power Snatches 95/65
20 Box Jumps 24/20
20 Front Squats 95/65
20/15 Cal Row/Erg or 14/10 Bike
5 Rounds
1) Front Squat 115/80(15 Seconds)
-Fight to keep all fingers under bar through all time in front rack
2) Front Squat Bottom Hold 115/80 (5 Seconds)
-After last rep of front squats, squat back down and pause in lowest squat position
3) Front Rack Hold 115/80 (15 Seconds)
-This hold is to be completed in standing position after the bottom hold
4) Behind Neck Strict Press w/Bar 45/35 (25 Seconds)
-YES, this is a press mixed with squats; the press from behind neck is meant to “clear” the front rack position
Wet Suit
25 Minute Cap
5 Rounds
21/15 Cal Row/Erg or 15/11 Bike
2 Rounds of Strict Cindy
1 Round of Strict Cindy:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Perfect Bar
Partner WOD
40 Minute Cap
80 Deadlifts 135/95
600 Meter Run
60 Hang Power Cleans 135/95
600 Meter Run
40 Push Jerks 135/95
600 Meter Run
150/105 Cal Row/Erg or 105/75 Bike
40 Push Jerks 115/85
600 Meter Run
60 Hang Power Cleans 115/85
600 Meter Run
80 Deadlifts 115/85
600 Meter Run
RX+ 155/105 then 135/95
increase weight on last 2 sets if feeling good. record final set
Water Weight
20 Minute Cap
3 Rounds
25 Overhead Squats 75/55
15 Pull-ups
25/18 Cal Row/Erg or 18/13 Cal Bike
15 Burpee Box Jumps 24/20
RX+ = C2B Pull-ups
5 Rounds
1) Russian Twists w/Plate 25/15 (12 Seconds)
2) Flutter Kicks (48 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes
15 min to complete
The snatch high-pull is identical to the snatch pull with the exception of a continued upward pull of the bar with the arms following the extension of the body.
https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/
base percentage off snatch. 5 mintues to complete.
Punching Bag
5 Rounds
3 Minute AMRAP
10 Power Cleans 115/85
20 Double Unders
10 Barbell Reverse Lunges 115/85
20 Double Unders
Rest 1 Minute Between Rounds
Record lowest score of the 5 rounds
5 Rounds
1) Power Clean & Push Jerk 135/95 (20 Seconds)
2) Sumo Deadlift High Pull w/PVC (40 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes
Home Alone
19 Minute AMRAP
12 Sit-ups
25 Air Squats
The rep scheme signifies today’s date:
AMRAP 19 = 2019
12 = December
25 = The Day
20 Minute Time Cap
4 Rounds
400m Run
10 Power Clean & Jerks 135/95
10 Lateral Burpees
RX+ 155/105
WOD last completed on 12/24/18
Rest 5 Minutes After Final Person Completes WOD
then
5 Rounds
1) Burpees w/ Max Vert (12 Seconds)
-On each rep, jump as high as possible. Height of jump is as important as speed of reps.
-Scaling option: Burpee Kickback
2) Squat Jumps (48 Seconds)
-Full depth squat jump
-Arms clapping overhead at peak of each jump
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes
Dopamine
18 Minute Cap
20 Burpees
50 Wall Balls 20/14
25 Deadlifts 225/155
50 Wall Balls 20/14
20 Burpees
5 Rounds
1) V-Up (12 Seconds)
-Scaling option: Tuck Up
2) Hanging L-Up (48 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
-From hanging position, bring legs up as high as possible (maximum to horizontal).
-Scaling option: Hanging Tuck Raise
*No rest between reps or rounds
*Total Time: 5 minutes
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