CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
3 Rounds
15 Minute Cap
20 Odd Object Rows
20 Push-ups
20 Sit-ups
30 Jumping Lunges
20 Sit-ups
20 Push-ups
20 Odd Object Rows
Wedding March
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
35 Minute Cap
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge
Corona – Day 20
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
15 Minute Cap
5 Sets
8 Reverse Burpees
12 Pausing Glute Bridges (1 sec pause at top)
16 Sit-ups
20 Single Leg Glute Bridges (10 Each Leg)
Corona – Day 19
CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
9 Push-ups
15 Odd Object Rows
21 Air Squats
15 Sit-ups
9 Odd Object Shoulder Raises
Corona – Day 18
CrossFit Jacked – CrossFit
Metcon
Metcon (2 Rounds for time)
[On the 0:00]
For Time:
9 Minute Cap
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
For Time:
9 Minute Cap
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
“Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
There are several odd objects or objects other than a dumbbell that you can use for this workout:
Sandbag
Backpack
Medicine Ball
Slam Ball
Kettlebell
AIR SQUAT HOPS
For the Air Squat Hops, you’ll complete an air squat on one side of the odd object, then jump laterally over weight
A rep is counted every time the feet hit on the other side of the object
Corona – Day 17
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
21-18-15-12-9
Odd Object Rows
Odd Object Cleans
Burpees
Corona – Day 16
CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
…
Continue to Add (1) Rep to Odd Object Movements Per Round
Sunday, April 19th
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
30 Minute Cap
Buy-In: 1 Mile Run
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees
Cash-Out: 1 Mile Run
Saturday, April 18th
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
20 Minute Cap
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows
Corona – Day 15
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
20 Minute Cap
3 Rounds
25 Burpees
50 Jumping Lunges
75 Mountain Climbers