Month: February 2020

CrossFit Jacked – CrossFit

Metcon

Metcon (3 Rounds for reps)

WIN-Durance Wednesday

Perpetual Motion

7 Minute AMRAP of Wall Walks

3 Minute AMRAP of Burpees

5 Minute Rest

7 Minute AMRAP of Push-ups

3 Minute AMRAP of Double Unders

5 Minute Rest

7 Minute AMRAP of AbMat Sit-ups

3 Minute AMRAP of Thrusters 45/35
*WOD courtesy of Garage Gym Athlete

score is total reps completed.

input each round for score. i.e, Round 1 includes Wall Walks and Burpees.

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (1 set of 3 @ 70%, 3 sets of 3 @ 75%)

20 minutes to complete

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
WOD last completed November 11th

Female RX

85 lbs

35 lb KB

20″ Box

CrossFit Jacked – CrossFit

Weightlifting

Clean + Push Jerk + Split Jerk (1 @ 70%, 3 sets @ 75% in 17 minutes)

Perform complex beginning with a squat clean.
Base percentage off clean and jerk.

Metcon

Metcon (AMRAP – Rounds and Reps)

The Undertaker

13 Minute AMRAP

Buy In: 1200m Row/Erg or 60/45 Bike

directly into…

5 Deadlifts 185/125

15 Abmat Sit-ups

25 Double Unders

RX+ Deadlifts 245/165
stagger heats by 5 min if short on equipment

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Grip Rubber Plates 35/25 (20 sec)

2) Grip Rubber Plates 25/15 (15 sec)

3) Grip Rubber Plates 15/10 (25 sec)
hold a plate in each hand. score is seconds you are able to hold 35/25 plate.

i.e, hold 20 seconds for 5 rounds and your total score will be 100.

CrossFit Jacked – CrossFit

Weightlifting

Behind The Neck Jerk (1 x 3 @ 70%, 3 sets of 3 @ 75%)

3 second hold in split

Metcon

Metcon (Time)

Bama Slamma

16 Minute Cap

5 Rounds

15 Ball Slams 20/15

10 Burpees

5 Clean and Jerks 155/105

RX+ 185/125

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD

45 Minute Time Cap

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

800m Run

200 Wall Balls 20/14

150 Alt Arm Russian Swings 53/35

100 Toes 2 Bar

50 Med Ball Cleans 20/14

CrossFit Jacked – CrossFit

Weightlifting

Snatch + Snatch Balance + Overhead Squat (1 set @ 70%, 4 sets @ 75% in 18 minutes)

Perform squat snatch leading into rest of complex.
base percentages off Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

10 Front Squats 115/85

7 Lateral Burpees

**Rest 2 Minutes**

RX+ 135/95

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

10 Push Press 115/85

7 Lateral Burpees

RX+ 135/95

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Muscle Snatch (from hip) (10 Seconds) 45/35

2) Overhead Hold (10 Seconds)

3) Muscle Snatch (from hip) w/PVC (40 Seconds)

CrossFit Jacked – CrossFit

Weightlifting

Paused Back Squat (4 sets of 3 @ 70% of 1RM Back Squat)

Hold 3 Second Pause at the Bottom.

Metcon

Metcon (AMRAP – Rounds and Reps)

Venti

20 Minute AMRAP

20 Wallballs 20/14

20 Single Arm Dumbbell Power Snatches 50/35

30 Overhead Plate Lunges 45/25

20 Single Arm Dumbbell Push Presses 50/35

20/15 Calorie Row
*Snatches – alt arms every rep

*Push Press – alt arms every 5 reps

CrossFit Jacked – CrossFit

Weightlifting

10 AMRAP Pull-ups (AMRAP – Reps)

10-minute AMRAP of Strict Pull-ups.

If you reach 100 before 10 minutes are up, stop.

Once you’ve successfully performed 100 pull-ups within 10 minutes, add 10 lbs of weight the next time you perform.

Metcon

Metcon (Time)

Gimme 5

5 x 7 Minute Rounds

20 American KB Swings 53/35

10 Burpees

12 Deadlifts 115/85

12 Thrusters 115/85

10 Box Jumps 24/20

20 AbMat Sit-ups

**record slowest round**
Equipment needed:

KB, Barbell, Box, AbMat

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Snatch + Drop Snatch (5 sets of (3 + 1) @ 65% of snatch in 10 minutes)

Drop Snatch

https://www.catalystathletics.com/exercise/312/Drop-Snatch/
3 sec hold in bottom

Perform 3 hang power snatches followed by 1 drop snatch for 5 sets. same weight across.

Heaving Snatch Balance (5 sets of 3 @ 70% of snatch in 10 min)

https://www.catalystathletics.com/exercise/82/Heaving-Snatch-Balance/

Metcon

Crazy Stairs (Time)

20 Minute Time Cap

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches 115/85

– 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

– If short on rowers, stagger heats by 4 minutes

RX+ 5 Rounds of Mary in place of 10 x Cindy. Snatches @ 135/95

1 Round of “”Mary”” is: 5 Handstand Push-ups, 10 Alternating Pistols, and 15 Pull-ups
WOD last completed Sep 16.

POWER SNATCHES

– Choose a barbell weight that you could cycle for 10+ reps when fresh

– Within the workout, these will likely be completed in small sets or quick singles

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (5 sets of 3 in 15 min at 70%)

Clean Pull (Complete the following sets in 8 minutes)

1 x 5 @ 80%

1 x 4 @ 85%

2 x 3 @ 90%

**base percentages off clean**

Metcon

Metcon (AMRAP – Rounds and Reps)

Underrated

9 Minute AMRAP

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

…..

**continue to increase hang squat clean reps
record rounds + reps – i.e, if you get to round 11 of hang squat cleans and complete 5 of those then your score is 10+5

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Hang Power Clean 115/85 (3 Reps)

2) Above Knee Hold (8 Seconds)

3) Hang Power Clean (3 Reps)

4) Clean Deadlift w/PVC (Up to the Minute)
ABOVE KNEE HOLD

-After rep 3, lower bar to the level of touching the top of knee cap and hold

-Maintain slight bend in knee only (NOT straight legs or excess bend)

-ENSURE entire foot grounded; grip floor with toes (NO excess heel pressure)

CLEAN DEADLIFT WITH PVC

-Lower PVC to mid-shin each rep

-This is NOT a Romanian or stiff-legged deadlift; use legs to lower the PVC from the knee to mid-shin

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