affiliate

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (3 Singles @ 75% in 8 Minutes)

catch in squat

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

Metcon

Metcon (5 Rounds for reps)

5 Rounds

3 Minute AMRAP

3 Power Snatches 115/85

6 Overhead Squats 115/85

9 AbMat Sit-ups

**1 Minute Rest Between Rounds**

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (5 sets of 3 reps @ 75% in 20 minutes)

follow each set immediately with 3 box jumps

Metcon

Metcon (Time)

Hold Tight

3 Rounds

15 Minute Cap

25 Deadlifts 135/95

10 Hang Power Cleans

15 Pull-ups

RX+ 155/105 and C2B Pull-ups

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Power Snatches 95/65

12 HR Push-ups

20 Double Unders

CrossFit Jacked – CrossFit

Metcon

Metcon (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100 Box Jumps 24/20
you will record each round for time

2nd heat begins on rower

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (1 Single @ 80%, 2 sets of 2 @ 70% in 12 minutes)

Snatch Grip Deadlift (3 sets of 3 reps @ 100% of Snatch in 8 minutes)

Metcon

Metcon (Time)

90 Shiny

15 Minute Cap

21-15-9:

Power Cleans 95/65

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats 95/65

50 Double Unders After Each Round

RX+: 135/95

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (7 minutes to complete 3 singles @ 70%)

catch in squat clean

Power Clean & Push Jerk (8 minutes to complete 4 singles @ 80% of Power Cln)

Metcon

Metcon (4 Rounds for time)

On the 5:00 x 2 Rounds

500m Row or 25/18 Cal Bike

6 Toes 2 Bar

8 Thrusters 95/65

10 American KB Swings 53/35

On the 5:00 x 2 Rounds

10 American KB Swings 53/35

8 Thrusters 95/65

6 Toes 2 Bar

500m Row or 25/18 Cal Bike

**use remaining time of each round to rest
Record your time for each of the 4 rounds – as your score is the total of these times added together

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Grip Don’t Trip

35 Minute Cap

30 Back Squats, 20 Barbell Rollouts, 100m Farmer Carry

25 Back Squats, 16 Barbell Rollouts, 100m Farmer Carry

20 Back Squats, 12 Barbell Rollouts, 100m Farmer Carry

15 Back Squats, 8 Barbell Rollouts, 100m Farmer Carry

10 Back Squats, 4 Barbell Rollouts, 100m Farmer Carry

then…

75 Push-ups

RX: BS 115/85, Carry 50/35

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