WOD

CrossFit Jacked – CrossFit

Warm-up

Run 200m

General Stretching (5 min)

1 min. Tabata of each movement (:20 on/:10 off)

-Bottom of air squat holds

-Low plank hold (on elbows)

-Mountain climbers

-Push ups

-Burpees

*rotate 2x through – 10min.

Metcon

Sled Push (Time)

3 attempts – 50m sled push for time (185/125)

Metcon (3 Rounds for reps)

Fight Gone Smart – AMRAP of

Three rounds of 1 min. Stations:

-Wall-ball (20/14) (10’/9′ target)

-KB swings (55/35)

-Box Jump to 20″ box (standup fully on box)

-Push-press (75/55)

-Row (Calories)

-1 min. Rest and reset to top

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (Heavy Triple)

Metcon

Metcon (Time)

3 Rounds

25 Goblet Squats 53/35

25 Russian KB Swings 53/35

25 Burpees

CrossFit Jacked – CrossFit

Weightlifting

Bench Press (4 Sets of 8 (same load each set))

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20 Thrusters 95/65

15 Power Snatches 95/65

10 Lateral Burpees

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (5×5)

Metcon

Metcon (Time)

3 Rounds

15 Deadlift 225/155

15 Box Jumps 24/20

15 T2B

CrossFit Jacked – CrossFit

Weightlifting

Push Press (5×5)

Metcon

Metcon (Time)

3 Rounds

Run 400m

10 Clean & Jerks 135/85

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (Build to a Heavy 3 Rep Max)

Metcon

Metcon (Time)

70 Jumping Lunges

60 Situps

50 KB Swings (American) 53/35

40 Pull-Ups

30 Pushups

CrossFit Jacked – CrossFit

Metcon

Weightlifting

Back Squat (Build to a Heavy 3 Rep)

Metcon

Metcon (Time)

500m Row

15 Power Cleans 135/85

15 Burpee Box Jumps

1000m Row

15 Power Cleans 135/85

15 Burpee Box Jumps

500m Row

CrossFit Jacked – CrossFit

Warm-up

3 Rounds

5 Burpees

5 Air Squats

3 Inch Worms

2 Side Lunges

10 PVC Pass-Throughs

Weightlifting

Clean and Jerk (1RM)

Work up to a 1 Rep Max

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

CrossFit Jacked – CrossFit

Warm-up

500m Row

10 Burpees

20 Air Squats

Weightlifting

Back Squat (5-5-5-5-5)

Use the heaviest weight you can for each set. Rest as needed between sets.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

10 Power Snatches, 95/65 lbs

10 Burpees

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

24 Walking Lunges

10 Burpees

5 Push Ups

Weightlifting

Power Clean (1×3 TNG)

Work to a heavy touch-n-go 3 rep in 15 minutes

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups