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CrossFit Jacked – CrossFit

Weightlifting

Back Squat (5 sets of 3 @ 78% in 20 minutes)

follow each set with 3 box jumps

Metcon

Metcon (2 Rounds for time)

9 Minute Cap

3 Rounds

24 Wall Balls 20/14

12 Toes 2 Bar

6 Power Cleans 135/95

Rest 5 Minutes then Repeat the Above

RX+ Power Cleans 185/125

record time it takes to complete each 3 round interval
– target time per round is 2 minutes

– Wall balls should be done unbroken or 2 sets minimum. Remember to breath through the motion

– Goal for T2B is unbroken. If you struggle with T2B then make sure to break them up into 2 sets sooner then later.

– Singles on Power Cleans is a safe and efficient strategy to keep you moving. Look to hit a rep every 5-8 secs

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Wannabe (7,000 meters)

2000m Row easy/moderate

-Rest 1 minute-

200m Row Fast

Rest 3:00

1600m easy/moderate

-Rest 0:60-

200m fast

Rest 3:00

1200m easy/moderate

-Rest 0:60-

200m fast

-Rest 3:00-

800m moderate

-Rest 0:60-

200m fast

-Rest 3:00-

400m moderate

-Rest 0:60-

200m fast

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

MMMbop

Partner WOD

50 Minute Cap

1000m Row

40 Ring Muscle Ups

-rest 3:00-

1000m Row

30 Power Cleans 205/145

-rest 3:00-

1000m Row

20 Rope Climbs
substitute (scaled option)

– Ring Muscle Ups: Bar Muscle ups / Burpee C2B / Burpee Pull-ups

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (1 Single @ 85%, 2 sets of 2 @ 75% – 14 min)

record the sets of 2

Power Snatch (4 Singles @ 82% in 6 minutes)

Metcon

Metcon (Time)

Opposite Day

20 Minute Cap

30-20-10

Hang Power Snatch 95/65

Push-ups

Directly Into…

10-20-30

Hang Clean & Jerks 115/85

Burpees

RX+: Sub 21-15-9 HSPU for Push-ups. Burpees remain same.

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (3 Singles @ 72% in 8 minutes)

catch in squat

Power Clean & Push Jerk (4 Singles @ 82% of Power Clean in 10 minutes)

Metcon

Metcon (Time)

Farmhand

20 Minute Cap

5 Rounds

30 Overhead Plate Lunges 45/35

200m Single Arm Farmer Carry 50/35

30 Abmat Sit-ups

RX+: 20 Overhead Barbell Lunge 115/85
The one movement that will likely have the biggest impact on your score will be the farmers carry

urning this farmers walk into more of a farmers shuffle can take significant seconds off your final time after the 5 rounds

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Hellhole

85 Single Arm Devils Press 50/35

“2-2-2-3” Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press in Time Remaining

As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

Rest 3 Minutes

then repeat cycle…
set clock to 33 minutes

CrossFit Jacked – CrossFit

Weightlifting

Snatch (3 Singles @ 77% in 8 minutes)

Snatch Pull (3 sets of 3 @ 95% of Snatch in 6 minutes)

Snatch Grip Deadlift (3 sets of 3 @ 103% of Snatch in 6 minutes)

Metcon

Metcon (Time)

Space Cadet

18 Minute Cap

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

Front Squats

200m Run

RX: 95/65 – RX+155/105
recommend having at least 21 squats unbroken when fresh at selected barbell weight

If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (5 sets of 3 @ 78% in 20 min)

follow each set immediately with 3 box jumps 24/20

Metcon

Metcon (AMRAP – Reps)

Base Camp

15 Minute AMRAP

1 Round of “Strict Cindy”

1 Power Clean and Jerk

1 Round of “Strict Cindy”

2 Power Clean and Jerk

1 Round of “Strict Cindy”

3 Power Clean and Jerk

…

Add 1 Power Clean and Jerk per round

RX: 135/95 – RX+: 165/115

***score is total reps completed***
-1 round of Cindy has 30 reps

– We alternate between an upper body pull, upper body push, and lower body push

– Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out

– Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds)

20 Minute Alt EMOM

8 Thrusters 95/65

30 Double Unders
alternate movements every round

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Sand Bar

On the 5:00 x 6 Rounds:

8 Power Clean and Jerks (155/105)

400 Meter Run

100 Meter Farmer Carry (50/35)
score is slowest of the 6 rounds