CrossFit Jacked – CrossFit
Weightlifting
Power Clean (2 sets of 3 @ 65%, 2 sets of 3 @ 70%)
Push Jerk (2 sets of 3 @ 65%, 2 sets of 3 @ 70%)
Metcon
Metcon (Time)
Blitzen
15 Minute Cap
5 Rounds
20/15 Cal Row or 14/11 Bike
10 Thrusters 115/80
Jump Around
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Jump Around
40 Min Cap
Partner WOD
1000m Row/Ski Erg or 50/35 Cal Bike
160 Double Unders
50 Pull-ups
50 Hang Power Snatches 95/65
160 Double Unders
50 Burpees
50 Sumo DL High Pulls 95/65
160 Double Unders
50 Wall Balls
50 Front Squats 95/65
160 Double Unders
Happy Hour
CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (2 sets of 3 @ 65%, 3 sets of 3 @ 70%)
may drop bar between reps. 15 minutes to complete.
Snatch High Pull (2 sets of 3 @ 70%, 1 set of 3 reps @ 75%)
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/
5 minutes to complete
Metcon
Metcon (Time)
Happy Hour
20 Minute Cap
3 Rounds
12 Power Cleans 135/95
12 Chest to Bar Pull-ups
12 Push Jerks 135/95
12 Toes to Bar
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Hand Release Push Up (20 Seconds)
-Scaling option: Hand Release Push Up from Knees
2) Plank Hold (20 Seconds)
-This is to be performed at the top of the push up position on hands; elbows locked
-Maintain hollow body position in plank
3) Floor Press w/PVC (20 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
-Turn over on back and press PVC up towards sky.
*No rest between reps or rounds
*Total Time: 5 minutes
Castaway
CrossFit Jacked – CrossFit
Weightlifting
Hang Clean (15 min to complete 2 sets of 3 @ 65% and 3×3 @ 70%)
catch in squat – base percentage off squat clean
Halting Clean Deadlift (1 set of 3 @80%, 2 sets of 3 @ 85% in 10 minutes)
Perform a clean deadlift to upper thigh or hip, keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor.
https://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/
base percentage off clean
Metcon
Metcon (Time)
Castaway
15 Minute Cap
100 Air Squats
50/35 Calorie Ski Erg or Bike or Row
25 Hang Power Snatches 115/85
Thank you Al for bringing in the ski erg!
First come, first serve on the erg.
Stagger heats by 4 minutes if short on equipment.
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Hang Power Snatch (15 Seconds)
-Recommend Load: 95/65lbs
2) Overhead Hold (10 Seconds)
-After the final power snatch of the 15 seconds, hold overhead in standing position
3) Overhead Squat w/Bar (35 Seconds)
-Recommended Load: 45/35lbs
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes
12 Days of Christmas
CrossFit Jacked – CrossFit
Weightlifting
Stiff-Legged Deadlift (3 sets of 5 @ 65% of Back Squat in 10 min)
Metcon
12 Days of Christmas – 2018 (Time)
40 Minute Time Cap
1 Atomic Sit-up 45/25
2 Medicine Ball Cleans 20/14
3 Sumo Deadlift High-Pulls 115/75
4 1 Arm Russian KB Swings (alt. arms each round) 53/35
5 Burpees
6 Hang Power Cleans 115/75
7 Back Squats 11575
8 Box Jumps 24/20
9 AbMat Sit-ups
10 Double Unders
11 Goblet Squats 53/35
12 Cal Row
Benchmark Tuesday
CrossFit Jacked – CrossFit
Weightlifting
Back Squat (5 sets of 5 reps @ 80% in 20 minutes)
Metcon
Nowhere Fast (Time)
15 Minute Time Cap
50 Power Cleans 155/105
On the Minute: 5 Toes to Bar
RX+ 185/125 and 2 Bar Muscle Ups in place of T2B
WOD from August 5th
– Workout begins with toes 2 bar
– Prioritize fast transitions to and from the barbell to give yourself time to accumulate reps
– We’ll probably have about 40-45 seconds of work on the barbell each round
– Try to get the toes to bar unbroken every round
It’s a fairly small number and going unbroken gives you more time on the bar
POWER CLEANS
Go one or two big set at the beginning to get a big chunk out of the way, followed by single reps to finish it out or…
Go singles from the very beginning and find a steady pace to hold throughout
Wonderwall
CrossFit Jacked – CrossFit
Weightlifting
Push Press (2 sets of 5 @ 75%, 2 sets of 5 @ 80%)
20 minutes to complete
Metcon
Metcon (Time)
Wonderwall
20 Minute Cap
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs 20/14
60 Double Unders, 30 Deadlifts 225/155
60 Double Unders, 30 Wallballs 20/14
60 Double Unders, 30 Burpees
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Wall Balls (20 seconds)
-Recommend Load: 20/14 lbs
2) Behind Neck Thruster w/PVC (40 seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes
Side Hustle
CrossFit Jacked – CrossFit
Weightlifting
Behind The Neck Jerk (3 sets of 5 reps @ 85% of Jerk)
Metcon
Metcon (AMRAP – Rounds and Reps)
Side Hustle
15 Minute AMRAP
25 Wall Balls
25 Toes 2 Bar
25 Push-ups
Triple Threat
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Triple Threat
Teams of 3
45 Minute Cap
Buy In: 400m Run
150 Squat Cleans 95/65
150 Pull-ups
150 American KB Swings 53/35
**400m Run at every 6 minute mark**
Stairmaster
CrossFit Jacked – CrossFit
Weightlifting
Back Squat (3 sets of 10 @ 70% in 17 minutes)
Jerk Dip Squat (3 sets of 5 @ 85% of Jerk in 5 minutes)
The jerk dip squat is a partial jerk exercise to strengthen the dip position and movement.
Metcon
Metcon (Time)
Stairmaster
20 Minute Cap
30-20-10:
Row Calories or Bike
Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
* We’ll alternate legs every rep on the dumbbell box step-ups
* A single dumbbell is used here, ideally the same weight you’ll use for the dumbbell snatches
* This should be a weight that you won’t have to stop during the set of 30 and one that allows you to stand to full extension with the front leg without assistance from the other
* Adjust box height or dumbbell weight as needed to accomplish this
* Stagger heats by 8-10 minutes if short on rowers
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Jumping Lunge (12 Seconds)
-Bodyweight Only
-Max Effort – Minimum 10 reps/round
2) Glute Bridge w/Bar (48 Seconds)
-Recommended load: 45/35lbs
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes