Month: March 2020

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

2 Rope Climbs (15′)

12 Dumbbell Hang Clean and Jerks (50/35)

21 AbMat Sit-ups
DUMBBELL HANG CLEAN AND JERKS

Athletes will alternate hands every 6 reps for the hang clean and jerks

This should be a moderate load that will only require 1 break max during the workout

ROPE CLIMBS

Choose a variation or rep number here that allows for the rope climbs to be completed in 1 minute or less

Some options include:

Reduce Reps

2 Half Rope Climbs

4 Seated Rope Pulls

6 Strict Pull-ups + 6 Knees to Chest

8 Kipping Pull-ups + 8 Knees to Chest

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Tic Tac Toe

30 Minute Cap

2 Rounds

400m Run

30 Toes to Bar

20 Thrusters 95/65

20 Thrusters 115/85

20 Thrusters 135/95

2 Rounds

400m Run

30 Lateral Barbell Burpees

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to work to a 1RM)

Metcon

Metcon (Time)

Spice Girl

20 Minute Cap

21 Power Snatches 95/65

5 Rounds of Cindy

21 Overhead Squats 95/65

5 Rounds of Cindy

21 Squat Snatches 95/65
1 Round of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 minutes to work to a 1RM)

Metcon

Metcon (Time)

Humorous

20 Minute Cap

Buy In: 50 Jumping Lunges

then…

4 Rounds

10 Sumo Deadlift High Pulls 115/75

10 HSPU

50 Double Unders

then…

Cash Out: 25 Burpees

CrossFit Jacked – CrossFit

Metcon

Metcon (3 Rounds for time)

Triple Threat

(Round 1) On the 0: 1 Mile Run

(Round 2) On the 10: 100/70 Calorie Row

(Round 3) On the 20: 100 Burpee Box Jump Overs

9 Minute Time Cap for Each
If you know you’re unable to complete the work shown within each 9 minute cap, discuss with your coach a strategy on how to scale. i,e. Instead of a 1 mile run then go 1200 meters instead.

Enter all three of your times separately and Wodify will add the total together for your final score.

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to work to a 1RM)

Metcon

Flinstones (AMRAP – Rounds and Reps)

20 Minute AMRAP

50 Wallballs 20/14

40/30 Cal Row/Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches 50/35
Looking to complete 1 round every 8-12 minutes

WALLBALLS

Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round

DUMBBELL SNATCHES

Choose a weight that allows the 20 reps to be completed under 2 minutes

**WOD last completed on 12/2

CrossFit Jacked – Events

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Air Squat (12 Seconds)

2) Goblet Squat 53/35 for 38 Second

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (20 minutes to work to a 1RM)

Metcon

Metcon (3 Rounds for reps)

Caesar’s Palace

Round 1

5 Minute AMRAP (from rack) RX / RX+

15 Back Squats 135/85 or 155/105

15 Back Squats 155/105 or 185/125

Max Back Squats 185/125 or 225/ 155

Rest 2 Minutes

Round 2

5 Minute AMRAP (from floor)

15 Push Press 95/65 or 135/95

15 Push Press 115/75 or 155/105

Max Push Press 135/85 or 185/125

Rest 2 Minutes

Round 3

5 Minute AMRAP

15 Deadlifts 155/105 or 185/125

15 Deadlifts 185/125 or 225/155

Max Deadlifts 225/155 or 275/185

*score each round. only max effort reps count toward score

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Double Dutch

5 Rounds

20 Minute Cap

12 Lateral Burpees Over Dumbbell

40 Double Unders

12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)

40 Double Unders

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Overheated

35 Minute Cap

60 Thrusters 95/65

60 Pull-ups

600m Run

45 Thrusters 95/65

45 Pull-ups

600m Run

30 Thrusters 95/65

30 Pull-ups

600m Run