Mobile, AL CrossFit
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February 2017 // Archive

Date based archive
28 Feb

20170301

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Deadlift Warmup (No Measure)

3 Rounds (NFT)

10 Good Mornings (Bar Only

10 Air Squats

Toe Touch w/ Barbell (20 sec hold)

Weightlifting

Deadlift (3-3-3, Increase load each set)

Metcon

Metcon (Time)

Buy In: 500m Row

21-15-9

Overhead Plate Lunge 45/25

Push Press 115/75

Burpees

Buy Out: 500m Row

RX+ 135/95 and Lateral Burpees

27 Feb

20170228

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Thruster Warmup (No Measure)

2 Rounds (NFT)-Bar Only

10 Hang Power Cleans

10 Front Squat

10 Push Press

Weightlifting

Thruster (Find Your 3 Rep Max)

Last Completed on 2/7/17. Beat your score!

Metcon

February 2017 (Time)

3 Rounds

35 Ball Slams 20/15

30 Hand Release Pushups

25 Wall Balls 20/14

20 Dumbbell Front Rack Lunges 50/35

26 Feb

20170227

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Snatch Balance (Find Your 1RM)

Metcon

Metcon (Time)

17 Minute Time Cap

5 Rounds

15 Power Snatches 75/55

5 Burpees

23 Feb

CrossFit Jacked – Events

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 (Time)

For Time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 35-lb. dumbbell / 24-in. box

Girls: 20-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 20-lb. dumbbell / 24-in. box (step-ups OK)

Girls: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

22 Feb

20170223

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Bench Press (No Measure)

3 Rounds (NFT)

10 Bench Press (Bar)

5 Pushups

5 KB Swings 53/35

Weightlifting

Bench Press (5 Sets of 3 Reps @ 90% of 1RM)

Metcon

Big-Chested Karen (Time)

150 Wall Balls 20/14

every set do the difference from 150 in Plyo-Pushups
Post total time to complete along with plyo pushup reps completed in comments.

21 Feb

20170222

CrossFit Jacked – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (Find Your 3 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

10 Front Squat 135/95

20 Pullups

50 Double Unders

RX+ 185/125 and C2B Pullups

20 Feb

20170221

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Power Clean (Find Your 1 Rep max)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Grace, Part B1 (Time)

Rest 5 Minutes

If Grace is completed under 5 minutes do the following:

5 Minute Time Cap

6 Rounds

5 Power Cleans 155/105

5 Shoulder to Overhead 155/105

Grace, Part B2 (Time)

Rest 5 Minutes

If Grace is completed between 5-7 minutes do the following:

5 Minute Time Cap

2 Rounds

10 Hang Power Cleans 135/95

5 Shoulder 2 Overhead 135/95

19 Feb

20170220

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Split Jerk (Find Your 1 Rep Max)

Metcon

Metcon (Time)

4 Rounds

10 Push Press 135/95

10 Toe 2 Bar

10 Burpees

17 Feb

20170218

CrossFit Jacked – CrossFit

Metcon (Time)

15 Dumbbell Thrusters 50/35

30 Calorie Row

40 Wall Balls 20/14

100 Double Unders/200 Singles

40 Box Jump Overs 24/20

30 Hang Power Cleans 95/65

100m DB Farmer Carry 50/35

17 Feb

20180218

CrossFit Jacked – Events

WOD U Be My Valentine-Event 1 RX (Time)

17 Minute Time Cap

25 Thrusters 115/75

25 Pullups

25 Shoulder to Overhead 135/95

25 Toe 2 Bar

25 Power Cleans 155/105

25 Lateral Burpees

WOD U Be My Valentine-Event 1 Scaled (Time)

17 Minute Time Cap

25 Thrusters 75/55

25 Ring Rows

25 Shoulder to Overhead 95/65

25 Abmat Situps

25 Power Cleans 115/75

25 Lateral Burpees

WOD U Be My Valentine-Event 2 RX (AMRAP – Reps)

2 Rounds

1 Minute ME Back Squat 135/95

1 Minute ME Hand Release Pushups

1 Minute ME Wall Balls 20/14

1 Minute Rest

WOD U Be My Valentine-Event 2 Scaled (AMRAP – Reps)

2 Rounds

1 Minute ME Back Squat 115/75

1 Minute ME Hand Release Pushups

1 Minute ME Wall Balls 14/10

1 Minute Rest