Month: May 2020

CrossFit Jacked – CrossFit

Weightlifting

Snatch (3 Singles @ 75% in 8 minutes)

catch in squat

Snatch Pull (3 sets of 3 @ 90% of Snatch in 7 minutes)

Metcon

Metcon (Time)

Heldum

25 Minute Cap

400 Meter Run

15 Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Pull-ups

9 Bar-Facing Burpees

400 Meter Run

6 Pull-ups

9 Bar-Facing Burpees

400 Meter Run

3 Pull-ups

9 Bar-Facing Burpees

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (5 sets of 3 @ 75% across within 20 min)

follow each set immediately with 3 box jumps at 24/20

Metcon

Metcon (Time)

Ceiling Fan

15 Minute Cap

21 Power Clean and Jerks 115/85

100 Double Unders

21 Power Clean and Jerks 115/85

On the Minute: 7 Wallballs 20/14

RX+ 155/105 on C&J
workout begins with Wallballs

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (20 min to work to a heavy single)

Metcon

Metcon (Time)

Herky Jerky

25 Minute Cap

50 Wallballs 20/14

40 Single Dumbbell Hang Clean & Jerk 50/35

30 Single Dumbbell Box Step-ups 24/20

2,000 Meter Row or 100 Cal Bike

30 Single Dumbbell Box Step-ups 50/35

40 Single Dumbbell Hang Clean & Jerk 50/35

50 Wallballs 20/14
*switch arms every 5 reps on DB Hang C&J

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (1 Tempo Back Sqt then 1 Back Sqt)

1 Tempo Back Squat (5s Down, 5s Up) then

1 Back Squat

Perform 5 sets

Set 1: 55% 1RM Back Squat

Set 2: 60% 1RM Back Squat

Sets 3-5: 65% 1RM Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Bubbles

12 Minute AMRAP

15 Hang Power Cleans 115/85

20 Goblet Squats 53/35

25 Double Unders

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (Work to a heavy 3 rep in 20 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

Beach Body

15 Minute AMRAP

3 Sumo DL High Pulls 95/65

3 Push-ups

3 Barbell Rollouts

6 Sumo DL High Pulls 95/65

6 Push-ups

6 Barbell Rollouts

…

increase reps by 3 each round

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

35 Minute Cap

24-21-18-15-12-9-6-3

Power Snatches 95/65

Wall Balls 20/14

Overhead Squats 95/65

Toes 2 Bar

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 min to build to a heavy single)

Metcon

Metcon (5 Rounds for reps)

Macho Taco

5 Rounds of 3 Minute AMRAP

60 Double Unders

20 Jumping Lunges

Max Rounds of “Macho Man” 115/85, (RX+ 135/95)

Rest 1 minute between rounds

Macho Man

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead
Score each round in Wodify for total reps

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (20 min to work to a heavy single)

Metcon

Metcon (Time)

Radar

25 Minute Cap

500m Row or 25/18 Cal Bike

9-12-15:

Deadilfts (155/105)

Lateral Barbell Burpees

1000m Row or 50/36 Bike

15-12-9:

Deadlifts (155/105)

Lateral Barbell Burpees

500m Row or 25/18 Cal Bike

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Clean (Work to a heavy 3 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

30 Double Unders

10 Hang Power Cleans 135/95

30 Double Unders

10 Push Jerks 135/95

CrossFit Jacked – CrossFit

Weightlifting

Push Press (20 minutes to work to a heavy single)

Metcon

Metcon (Time)

25 Minute Cap

3 Rounds

36/25 Cal Row or 25/18 Cal Bike

15 Pull-ups

10 Squat Clean Thrusters 115/75
Please do not run today so to not bring unwanted attention to our facility.