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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.

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 Minutes to Establish a 1 Rep Max)

This is going to be more of a heavy single to help you determine where your strength level is currently at. Don’t beat yourself up over not reaching your old numbers. We’ll get there. Consistency is key.

Metcon

Metcon (Time)

Alone Together

Every 4 Minutes for 6 Rounds

6 Burpee Box Jumps 24/20

9 American KB Swings 53/35

18/12 Cal Row or 12/9 Cal Bike

*Record slowest round.

Metcon

Metcon (Time)

HOME WOD – NO EQUIPMENT NEEDED

20 Minute Cap

50 Odd Object Squat Cleans

50 Over and Back Odd Object Hops

50 Hand Release Push-ups

50 Over and Back Odd Object Hops

50 Odd Object Squat Cleans

CrossFit Jacked – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test”

On the Minute:

7 Odd Object Thrusters

7 Odd Object Ground to Overhead

7 Burpees

For as long as possible

After 10 rounds, add (1) rep to each movement.

CrossFit Jacked – CrossFit

Metcon (Time)

15 Minute Cap

5 Rounds

40 Mountain Climbers

7 Odd Object Power Clean and Jerks

40 Line Hops