CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
15 Minute Cap
5 Rounds
50 Jumping Jacks
50 Mountain Climbers
Corona – Day 2
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
15 Minute Cap
2 Rounds
50 Lunges
40 Sit Ups
30 Squats
20 Push Ups
Corona – Day 1
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
20 Minute Cap
200 Air Squats
100 Sit Ups
50 Flutter Kicks
After Action
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
After Action
25 Minute Cap
10-20-30-40-50 Calorie Bike
After Each Set:
10 Toes to Bar
100′ Walking Lunge (length of rig down and back twice)
Sea World
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Sea World
30 Minute Time Cap
3 Rounds For Time
25 Power Snatches 75/55
10 Power Clean and Jerks*
800m Run
Round 1: 135/95*
Round 2: 155/105*
Round 3: 185/135*
T-Mobile
CrossFit Jacked – CrossFit
Weightlifting
Paused Back Squat (3 sets of 3 reps @ 75% in 20 minutes)
Hold 3 Second Pause at the Bottom.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 Bar Muscle-ups
10 Overhead Squats 95/65
15 Deadlifts 95/65
Movement Subs for Bar Muscle Ups
– Reduce Reps
– Banded Bar Muscle-ups
– Jumping Bar Muscle-ups (Off Box)
– 2x Chest to Bar Pull-ups
– 1x Strict Pull-ups
*choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes) – this does not mean to go heavier than the prescribed weight.
Loose Cannon
CrossFit Jacked – CrossFit
Weightlifting
Snatch + Snatch Balance + Overhead Squat (20 minutes to work to a heavy complex.)
Perform squat snatch leading into rest of complex.
Metcon
Metcon (2 Rounds for reps)
2 Rounds for Total Reps
5 Minute Cal Row
3 Minute Cal Bike
2 Minute AbMat Sit-ups
2 Minute Rest
Separate heats by 3 minutes.
Dirty Thirty
CrossFit Jacked – CrossFit
Metcon
Dirty Thirty (Time)
40 Minute Time Cap
30 Box Jumps 24/20 in
30 Pull-ups
30 Kettlebell Swings 53/35
30 Front Squats 115/75
30 Toes-to-bar
30 Push Press, 115/75
30 Deadlifts, 115/75
30 Wall Balls, 20/14
30 Burpees
30 Double Unders
RX+ Chest to Bar
Last Performed 11/7/2018
Benchmark Tuesday
CrossFit Jacked – CrossFit
Weightlifting
Front Squat (20 minutes to work to a 3RM)
Metcon
Knee Slapper (AMRAP – Rounds and Reps)
15 Minute AMRAP
50 Overhead Plate Lunges 45/25
200m Farmer Carry 50/35
30 AbMat Sit-ups
400m Row
WOD last performed 9/19
Trip Advisor
CrossFit Jacked – CrossFit
Weightlifting
Clean + Push Jerk + Split Jerk (Heavy Single then 2 Sets @ 90% of HS)
Perform complex beginning with a squat clean.
10 min to work to a HS. 7 minutes to complete the 2 sets @ 90%. Record heavy single.
Metcon
Metcon (3 Rounds for reps)
Trip Advisor
5 Minute AMRAP
Buy-In: 800m Run
Into Max Rounds
9 Power Cleans 95/65
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 600m Run
Into Max Rounds
6 Power Cleans 135/95
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 400m Run
Into Max Rounds
3 Power Cleans 165/115
21 Double Unders