Upper Crust

CrossFit Jacked – CrossFit

Weightlifting

Snatch (Complete the following sets)

1 set of 3 @ 75%

1 set of 3 @ 80%

1 set of 2 @ 85%

2 sets of 2 @ 80%

*record the set of 2 @ 85%

Snatch High Pull (3 sets of 3 @ 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/

Metcon

Metcon (Time)

Upper Crust

20 Minute Cap

10 Rounds:

4 Strict Pull-ups

8 Push-ups

17/12 Cal Row/Erg or 12/8 Calorie Bike

Air Drop

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Air Drop

45 Minute Cap

70/50 Cal Row/Erg or 50/35 Bike

50 Hang Power Snatches 45/35

50 Thrusters 45/35

70/50 Cal Row/Erg or 50/35 Bike

40 Hang Power Snatches 75/55

40 Thrusters 75/55

70/50 Cal Row/Erg or 50/35 Bike

30 Hang Power Snatches 95/65

30 Thrusters 95/65

70/50 Cal Row/Erg or 50/35 Bike

20 Hang Power Snatches 115/85

20 Thrusters 115/85

70/50 Cal Row/Erg or 50/35 Bike

10 Hang Power Snatches 135/95

10 Thrusters 135/95

Marston

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (1×3 @ 65%, 2×3 @ 70%, 1×3 @ 75%)

13 minutes to complete

Snatch High Pull (3 sets of 5 @ 75% of Snatch in 7 minutes)

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/

Metcon

Marston (AMRAP – Rounds and Reps)

20 Minute AMRAP

1 Deadlift 315/205

10 Toes to Bar

15 Lateral Barbell Burpees

WORKOUT BACKGROUND

Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
STIMULUS

– The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round

– This should be a weight that is a little scary and pretty challenging, but one that allows you to move well without failing any reps

– The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep

– You can step or jump out of the burpee, but must takeoff and land with both feet over the bar

iMax

CrossFit Jacked – CrossFit

Weightlifting

Power Clean & Push Jerk (1 set of 3 @ 65%, 2×3 @ 70%, 1×3 @ 75%)

17 minutes to complete

Metcon

Metcon (Time)

iMax

On the 3:00 x 5 Rounds:

20 Air Squats

10 Box Jump Overs (24/20)

5 Push Jerks

RX Jerk Weight increases each rd

95/65, 115/75, 135/95, 155/105, 175/115
record slowest round

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Goblet Squat 53/35 (15 Seconds)

2) Air Squat (45 Seconds)

-Active Recovery – Slow, Continuous Movement (No Stopping)

Airplane Mode

CrossFit Jacked – CrossFit

Weightlifting

Stiff-Legged Deadlift (1 set of 5 @ 65%, 3 sets of 5 @ 70% in 10 min)

base percentages off back squat

Metcon

Metcon (Time)

Airplane Mode

35 Minute Cap

21-18-15-12-9-6-3

Hang Power Snatches 95/65

250m Row/Ski Erg or 13/9 Bike

Wall Balls 20/14

Barbell Roll Outs

Zoolander

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (5 sets of 5 @ 83% in 20 minutes)

up weight on last set if you feel good. no failed reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

Zoolander

15 Minute AMRAP

30 Double Unders

10 Power Cleans 155/105

30 Double Unders

10 Lateral Barbell Burpees

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Push Jerk (4 Reps)

-Recommend Load: 115/80lbs

-Max 8 seconds to complete

-scaling option: load

2) Standing Hold in Front Rack (8 Seconds)

-after rep 4, lower back to the front rack and hold

-fight to keep all fingers under the bar and straight/engaged body

3) Push Jerk (4 Reps)

-Max 8 seconds to complete

4) Double PVC Strict Press (Up to the Minute)

-Hold one PVC in each hand (mimicking DB positioning)

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes

Grim Reaper

CrossFit Jacked – CrossFit

Weightlifting

Hang Clean (5 sets of 3 @ 70% in 15 minutes)

up weight on last 2 sets if you feel good – record heaviest set – catch in squat if able

Halting Clean Deadlift (3 sets of 3 @ 85% of clean in 5 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/

Metcon

Metcon (AMRAP – Rounds and Reps)

Grim Reaper

5 Minute AMRAP

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

15-12-9

Thrusters 95/65

Pull-ups

RX+: Chest to Bar

Finisher

Metcon (AMRAP – Reps)

5 Rounds

Overhead Squat 115/80 for 15 sec

Behind Neck Strict Press w/ PVC for 45 sec

Dozen Down

CrossFit Jacked – CrossFit

Weightlifting

Behind The Neck Jerk (3 sets of 3 @ 75%, 2 sets of 3 @ 80%)

increase last set if feels good – record heaviest set

Jerk Dip Squat (3 sets of 5 @ 85% of heaviest jerk)

The jerk dip squat is a partial jerk exercise to strengthen the dip position and movement.

Metcon

Metcon (AMRAP – Rounds and Reps)

Dozen Down

12 Minute AMRAP

12 Knees to Elbows

12 Goblet Squats 53/35

12 Burpees

12 KB Sumo DL High Pulls 53/35

Epidemic

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Epidemic

2 Person Team

45 Minute Cap

Buy In: 100/70 Cal Row/Erg or 70/50 Cal Bike

then 3 Rounds

150 Double Unders

50 Wall Balls 20/14

40 Alt Arm Russian Swings 53/35

30 Box Jump Overs 24/20

then Cash Out:

100/70 Cal Row/Erg or 70/50 Cal Bike

Double Zero

CrossFit Jacked – CrossFit

Weightlifting

Push Press (Complete the following sets in 17 min)

1 set of 5 @ 75%

2 sets of 5 @ 80%

1 set of 5 @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

21/15 Row/Erg or 15/12 Bike

30 Russian Swings 53/35

60 Double Unders

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Good Morning (12 Seconds) 95/65

2) Good Morning w/Bar (48 Seconds)

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes