Spiral

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds)

20 Minute Alt EMOM

8 Thrusters 95/65

30 Double Unders
alternate movements every round

Sand Bar

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

eHarmony

CrossFit Jacked – CrossFit

Weightlifting

Hang Snatch (Work to a 1RM in 20 minutes)

you may catch in squat or power position. but…..squat is preferred.

Metcon

Metcon (Time)

eHarmony

20 Minute Cap

30 Sumo Deadlift High Pulls

15 Burpees

30 Front Squats

15 Burpees

30 Hang Squat Cleans

15 Burpees

30 Power Snatches

15 Burpees

30 Overhead Squats

RX Weight: 95/65

Reverse Psychology

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

Reverse Psychology

20 Minute Cap

5 Rounds

20 Front Rack Lunges 75/55 (step forward)

200m Run

10 Toes 2 Bar
try to maintain same pace per round or increase pace each round

Set your target in round 1 and try to repeat it on rounds 2-5

These small checkpoints can help keep you on track by keeping you focused on the current round

Five Below

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

Metcon (3 Rounds for reps)

Five Below

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Burpees

12 Front Squats 115/85

Rest 2 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Burpees

9 Thrusters 115/85

Rest 2 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Burpees

6 Clusters 115/85
A Cluster is a Squat Clean Thruster

Flex Seal

CrossFit Jacked – CrossFit

Weightlifting

Push Press (4 sets of 5 @ 75% in 17 minutes)

same weight across

Metcon

Metcon (Time)

Flex Seal

16 Minute Cap

45-35-25-15

Deadlifts 135/95

AbMat Sit-ups

Murph

Announcements

You have options today with Murph.

Full Murph, 3/4 Murph, Half Murph and Quarter Murph. Choose one.

RX is with a 20 lb vest.

CrossFit Jacked – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Murph (Alpha) (Time)

Run 1200m

75 Pull-ups

150 Push-ups

225 Air Squats

Run 1200m

Half Murph (Time)

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

Murph (Charlie) (Time)

400m Run

25 Pull-ups

50 Push-ups

75 Air Squats

400m Run

Up and Away

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Up and Away

15 Minute Cap

21-15-9

Power Cleans 135/95

Burpee Box Jumps 24/20

Gone In 120 Seconds

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

40 Minute Cap

3 Rounds

40 Single DB Step Back Lunges 50/35

30 Single DB Alt Power Snatch 50/35

20 Burpees

**30 Double Unders Every 2 Minutes**

then

2000m Row for time
Double Unders end once you’ve completed the 3 rounds and are ready for the rower.

Cinnamon Swirl

CrossFit Jacked – CrossFit

Weightlifting

Snatch + Hang Snatch (8 minutes to complete 3 sets @ 65% of Snatch)

Perform 1 power or squat snatch followed by 1 hang power or squat snatch.

Clean Pull + Hang Clean (8 minutes to complete 3 sets @ 65% of Clean)

Hang Clean may be performed from the power or squat position.

Metcon

Metcon (AMRAP – Rounds and Reps)

Cinnamon Swirl

20 Minute AMRAP

200m Run

5 Strict Pull-ups

10 Push Press 95/65

15 Deadlifts 95/65
We can expect to complete around 7-10 rounds when all is said and done

The barbell is intended to be light for the push presses and very light for the deadlifts

This should be a weight that you can complete the 10 reps unbroken in every round today

Sub strict pull-ups with banded strict pull-ups