Dumb Luck

CrossFit Jacked – CrossFit

Weightlifting

BTN Snatch Grip Push Press (5 sets of 5 reps @ 70% of Snatch)

Metcon

Metcon (Time)

20 Minute Cap

Buy In: 1200m Row/Erg or 60/42 Cal Bike

then 5 Rounds

10 Alt DB Snatches 50/35

10 Single DB Box Step ups

100′ Single DB Farmer Carry

Cash Out: : 1200m Row/Erg or 60/42 Cal Bike
walk length of rig down and back twice to equal 100′

Cathy’s Crusade

CrossFit Jacked – Events

Metcon

Clean and Jerk (3 Attempts at a 1RM)

Metcon (AMRAP – Rounds and Reps)

RX

10 Minute AMRAP

15 Thrusters 95/65

10 Bar-Facing Burpees

5 Atomic Sit-ups 45/25

Metcon (AMRAP – Rounds and Reps)

Scaled

10 Minute AMRAP

15 Thrusters 45/35

10 Burpees

10 AbMat Sit-ups

Maximum

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Reps)

30 Minute AMRAP

75 HR Push-ups

400m Med Ball Run 20/14

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

400m Med Ball Run 20/14

80 Goblet Squats 53/35

400m Med Ball Run 20/14

60 Push Press 135/95

400m Med Ball Run 20/14

Max Effort Squat Cleans 165/115
score is total number of Squat Cleans completed in remaining time

Stranger Things

CrossFit Jacked – CrossFit

Weightlifting

Snatch + Overhead Squat (5 sets of 3+1 @ 70% of snatch )

Perform 1 snatch followed by an overhead squat.
1 set = 3 snatches +1 OHS. you may drop bar between reps. must hold onto bar at final snatch to perform OHS.

3 sec hold at bottom of all reps.

these are squat snatches. 17 min to complete.

Snatch Pull (8 min to perform the following)

1 set of 5 @ 80%

1 set of 4 @ 85%

3 sets of 3 @ 90%

all percentages based off snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Stranger Things

15 Minute AMRAP

3 Wall Balls 20/14

3 American KB Swings 53/35

20 Double Unders

6 Wall Balls 20/14

6 American KB Swings 53/35

20 Double Unders

9 Wall Balls 20/14

9 American KB Swings 53/35

20 Double Unders



climb by 3’s each round. dubs stay same.

Arm & Hammer

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (4 sets of 5 reps in 20 min @ 70% across)

Metcon

Metcon (Time)

Arm & Hammer

20 Minute Cap

Buy In: 15 Squat Clean Thrusters 115/75

then 3 Rounds

350m Row/Erg or 18/13 Bike

15 Pull-ups

Cash Out: 15 Squat Clean Thrusters 115/75

RX+ 135/95

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Push Jerk (4 Reps) 115/85

2) Standing Hold in Front Rack (8 Seconds)

3) Push Jerk (4 Reps) 115/85

4) Strict Press w/Plates (Up to the Minute) 5/2.5

-Hold one small metal plate in each hand (mimicking DB positioning) – progressed up from PVC – use small dumbbells if out of plates

Steel Toe

CrossFit Jacked – CrossFit

Weightlifting

Tall Snatch (3 sets of 5 reps – 10 min to complete)

The tall snatch can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.

https://www.catalystathletics.com/exercise/217/Tall-Snatch/

Metcon

Metcon (Time)

Steel Toe

35 Minute Cap

3 Rounds

500m Row/Erg or 25/18 Bike

15 Toes to Bar

21 Burpee Box Jumps 24/20

21 Power Snatches

15 Overhead Squats

RX Weight: increase weight each round – 75/55, 95/65, 115/75

Benchmark Tuesday

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Clean + Push Press (5 sets of (5+2) @ 70% of Push Press in 15 min)

Perform 1 hang power clean into a push press
Athletes perform 5 hang power cleans then 2 push press each for 5 sets @ 70% of push press. Must hold onto bar throughout movement.

Metcon

Escape From Wonderland (Time)

20 Minute Time Cap

3 Rounds

75 Double Unders

50 Air Squats

25/18 Calorie Row

RX+

2 Rounds

150 Double Unders

50 Thrusters 45/35

35/25 Cal Row

then CASH OUT

rest 2 min directly into…

30 Power Cleans 185/125
WOD last completed June 20th

GENERAL

– Having a goal on when you would like to finish each round or movement can be helpful in staying on track

– For example, you could have a goal of finishing each round in 5 minutes

– You could also break that round goal into movement goals such as 1:30 for the rope, 1:30 for the squats, and 2 minutes for the row

DOUBLE UNDERS

– Looking to complete these in 1-3 sets

1 Set: 75

2 Sets: 50-25 or 40-35

3 Sets: 25-25-25 or 30-25-20

AIR SQUATS & ROW

– We won’t stop on either of these movements

– Focus on quick transitions from movement to movement and finding a steady, moderate pace on each

*stagger heats by 2 min if short on rowers

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Burpee (15 Seconds)

2) Plank Hold (15 Seconds)

-on hands in extended arm push up position

3) Knee Push Ups (30 Seconds)

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

Dead Space

CrossFit Jacked – CrossFit

Weightlifting

Behind The Neck Jerk (5 sets of 3 reps @ 70% of Jerk)

3 second hold in split – 15 min to complete

Tall Power Jerk (3 sets of 5 reps (by feel))

https://www.youtube.com/watch?v=icDbs3z6RJY
5 min to complete

Metcon

Metcon (Time)

On the 4:00 x 5 Rounds:

7 Deadlifts 185/125

20 Alternating Jumping Lunges

7 Deadlifts 185/125

200m Row/Erg or 10/7 Bike
score is slowest of 5 rounds

Cleaned Up

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Cleaned Up

12 Minute AMRAP

35 Double Unders

10 Power Cleans 155/105

10 Toes to Bar

RX+: 5 Power Cleans 185/125