WOD

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

4 stations – 1 min. at each x 3times through

-30 sec. e/side samson stretch

-Hollow Rocks

-30 sec. e/sdie twisted cross

-Arch rocks

Metcon

Warm-up

Warm-up (No Measure)

3 rounds not for time

-2 wall walks w/ 3 sec. hold at top

-10 lateral bar hops

-10 Hollow rocks

Weightlifting

Shoulder Press (In 5 Sets Work to a Heavy 5RM for the day)

15 Minute Clock

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min. AMRAP

-21 Double unders

-15 Pushpress (95/65)

-9 TTB

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

2 min. – T-spine rolling/LAX ball

Accumulae 20 Goblet squats w/ KBs

*each hold for 2 sec. at bottom

4x – 10 bounding power skips

Weightlifting

Front Squat (1×3)

Metcon

Metcon (AMRAP – Reps)

5 rounds 2 min.on/1 min. rest (15 min. clock)

– 5 Power Clean (135/95)

– 10 lateral bar over Burpees

– Max rep wall balls in remaining time (20/14)

*Score is total wallballs across all 5 rounds

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

5 rounds for time of:

10 Toes To Bars

10 Power Snatches, 75/55 lbs

10 Wall Balls, 20/14 lbs

CrossFit Jacked – CrossFit

Metcon

Baseline (Time)

15 Min Time Cap

500m Row

40 Air Squats

30 AbMat Situps

20 Pushups

10 Pullups

Metcon (Time)

15 Min Time Cap

4 Rounds

10 Deadlift 135/85

10 Toe 2 Bar

10 Wall Balls

Metcon (AMRAP – Rounds and Reps)

1/2 Cindy

10 Min AMRAP

5 Pullups

10 Pushups

15 Air Squats

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

-12 alt. switch lunges

-10 jumping air squats

-20 sec. seal/cobra pose

**review rowing mechanics/form

– use legs, keep back tight, push with legs not pull with back

Weightlifting

Front Rack Lunge (3×20)

3 sets of 20 alt. Front Rack Lunge steps

*build weight as able

*focus on vertical torso and a solid front rack, weight is secondary to good position

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

– 9 Front squats from the ground (115/75)

– 21 Lateral burpees over the bar

– 100m run

Immeditaly at 9:00

Cashout – 100 Abmat situps AFAP

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds for form, not for time

– 100m jog

– 10 kb goblet squats w/ 2sec. pause in bottom

– 10 inch worms + pushup

Weightlifting

Front Squat (1×3)

in 15 min. Find 3rm from rack

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

– 9 Front squats from the ground (115/75)

– 21 Lateral burpees over the bar

– 100m run

Immeditaly at 9:00

Cashout – 100 Abmat situps AFAP

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds for time

-100m farmers carry with perfect spine

-6 empty barbell good mornings

Weightlifting

Deadlift (6,5,4,3,3,3)

In 12 min. work to a heavy but perfect set of 3

Metcon

Metcon (Time)

5 rounds for time (24 min cap)

– 20 AirSquats

– 15 Deadlifts (165/115)

– 10 TTB

– 50 Double unders

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

Burgner Warmup

then…

4 min. tabata

-OHS squat therapy on wall

Weightlifting

Muscle Snatch (6 sets of 3)

Every 2 min.- 6 sets of 3 – Hang Muscle Snatch

*focus on shoulders over bar in hang

*Finish leg drive w/ vertical torso

Metcon

Metcon (AMRAP – Reps)

9 min. AMRAP – Climb the ladder

– 1 OHS (95/65)

– 1 HRPU

– 2 OHS

– 2 HRPU

etc.

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

4 stations – 1 min. at each x 3times through

-30 sec. e/side samson stretch

-Hollow Rocks

-30 sec. e/sdie twisted cross

-Arch rocks

Metcon

Metcon (AMRAP – Rounds)

10 min. EMOM

Even- 5 strict Pullups (scale w/ ring rows, no banded pullups)

Odd- 5 Russian KB swings + 5 American Swings (athlete picks weight)

Metcon (AMRAP – Reps)

5 rounds – 2 min. on/1 min.

**15 min. clock

– 16/14 Cal Row

– Max wallballs in remaining time (20/14)

*each round begins on the rower

*score is total number of wall balls

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

For time:

Row, 2 km

50 Wall Balls, 20/14 lbs

Row, 1 km

35 Wall Balls, 20/14 lbs

Row, 500 m

20 Wall Balls, 20/14 lbs