CrossFit Jacked – CrossFit
Weightlifting
Hang Power Snatch (20 minutes to work to a 3RM)
Metcon
Metcon (Time)
Every 3:00 x 6 Rounds
200m Run
30 Double Unders
3 Power Snatches 115/85
RX+ Power Snatch 155/105
**Score is Slowest Round**
Vertigo
CrossFit Jacked – CrossFit
Weightlifting
Hang Power Clean (20 minutes to work to a 3RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
Vertigo
18 Minute AMRAP
10 One-Arm Russian Swings 53/35
10 AbMat Sit-ups
10 Deadlifts 135/95
20 One-Arm Russian Swings 53/35
20 AbMat Sit-ups
20 Deadlifts 135/95
30 One-Arm Russian Swings 53/35
30 AbMat Sit-ups
30 Deadlifts 135/95
…
Continue to Add (10) Reps Until Time
1 Round = KB Swings, Sit-ups, and Deadlifts
WIN-Durance Wednesday
CrossFit Jacked – CrossFit
Metcon
Heartburn (Time)
35 Minute Time Cap
1 Mile Run
10 Rounds of Bergeron Beep Test 75/55
1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees
Power Wash
CrossFit Jacked – CrossFit
Weightlifting
Back Squat (20 minutes to work to a 5RM)
Metcon
Metcon (Time)
Every 10 Minutes x 2 Rounds:
1,000/800m Row/Erg or 50/36 Bike
30 Dumbbell Power Snatches 50/35
50 Wallballs 20/14
record the slowest of 2 rounds
Overkill
CrossFit Jacked – CrossFit
Weightlifting
Snatch + Overhead Squat (Complete the following sets in 20 min)
Perform 1 snatch followed by an overhead squat.
3 sec hold in bottom all reps
1 x (1+3) @ 75%
1 x (1+3) @ 80%
1 x (1+3) @ 85%
Athletes perform 1 snatch followed by 3 overhead squats. Pause 3 seconds every time you hit the bottom.
Metcon
Metcon (Time)
Overkill
20 Minute Cap
21-15-9
Power Cleans 115/85
Box Jump Overs 24/20
Front Squats 115/85
Toes to Bar
RX+ 135/95 and 30/24 Box
Clorox
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Clorox
20 Minute Cap
3 Rounds
60/42 Cal Row or 42/30 Cal Bike
30 Goblet Reverse Lunges 53/35
20 Power Cleans 95/65
PowerPoint
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Power Point
40 Minute Cap
Partner WOD
Sled Push/Pull to Pole and Back 185/125
Tire Flip to Pole and Back
400m Run
60/42 Cal Row or 42/30 Bike
100 Thrusters 95/65
400m Run
Tire Flip to Pole and Back
Sled Push/Pull to Pole and Back 185/125
60/42 Cal Row or 42/30 Bike
400m Run
4 Wheel Drive
CrossFit Jacked – CrossFit
Weightlifting
Hang Power Clean + Push Press (20 minutes to work to 2+5RM, 90% 2 x 2 + 5)
Perform 1 hang power clean into a push press
5 sec hold last rep
first set is 2 hang power cleans + 5RM push press
drop down to 90% of first set and perform another 2 sets of 2+5
Metcon
Metcon (Time)
4 Wheel Drive
15 Minute Cap
1000m Row/Erg or 50/36 Bike
20 Hang Power Cleans 155/105
20 Front Squats 155/105
20 Hang Power Cleans 155/105
FaceTime
CrossFit Jacked – CrossFit
Weightlifting
Paused Back Squat (20 minutes to complete 3 reps @ 70%, 3 x 3 @ 73%)
Hold 3 Second Pause at the Bottom.
Metcon
Metcon (AMRAP – Rounds and Reps)
FaceTime
10 Minute AMRAP
15 Overhead Squats 95/65
12 Sumo Deadlift High Pulls 95/65
9 Pull-ups
RX+: Chest to Bar Pull-ups
Full Circle
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Full Circle
35 Minute Cap
1500m Row/Erg or 75/54 Bike
100 Double Unders
20 HSPU
120 Alt-Arm Russian Swings 53/35
20 HSPU
100 Double Unders
1500m Row/Erg or 75/54 Bike