Mobile, AL CrossFit
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February 2017 // Archive

Date based archive
07 Feb

20170208

CrossFit Jacked – CrossFit

Warm-up

Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps

Weightlifting

Back Squat (4 sets of 3 reps-same weight across)

increase load from 3 weeks ago.

Metcon

Korbin (Time)

30 Minute Time Cap

21 Box Jumps 24/20

20 Push Press 115/75

19 Sumo Deadlift High Pulls 115/75

18 Abmat Situps

17 Thrusters 115/75

16 Back Rack Lunges 115/75

15 Toe 2 Bar

14 American KB Swings 53/35

13 Power Cleans 115/75

12 Hand Release Burpees

11 Push Jerks 115/75

10 DB Power Clean 50/35

9 Front Squats 115/75

8 Lateral Burpees

7 Handstand Pushups

6 Man Makers 50/35

5 Power Snatch 115/75

4 Atomic Situps 45/25

3 Bar Muscle Ups

2 RIng Muscle Ups

1 Hundred Meter Plate Run 45/25

06 Feb

20170207

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 (3 Rep Max)

February Benchmark! Starts from ground.

Metcon

February 2017 (Time)

3 Rounds

30 Ball Slams 20/15

30 Hand Release Pushups

30 Wall Balls 20/14

30 OH Plate Lunges 45/25

05 Feb

20170206

CrossFit Jacked – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Power Snatch+Hang Snatch+2OHS (1+1+2)

Athlete to perform 1 power snatch, 1 hang snatch (squat) plus 2 overhead squats. Touch and Go!!!

Metcon

Joseph (AMRAP – Rounds and Reps)

8 Minute AMRAP

Calorie Row 30/21

15 Left DB Power Snatches 50/35

15 Right DB Power Snatches 50/35

3 Ring Muscle Ups

Scaled Muscle Up is 6 C2B or 9 Strict Pullups

Dyar (AMRAP – Rounds and Reps)

Rest 4 Minutes After 1st AMRAP

8 Minute AMRAP

23 Abmat Situps

23 Overhead Squats 95/65

23 Mountain Climbers

04 Feb

20170205

CrossFit Jacked – CrossFit

Metcon (Time)

4 Rounds

Sled Push to Telephone Pole 185/125

Sled Pull Back to Start 185/125

100m 2 Dumbbell Farmer Carry 50/35

10 DB Hang Squat Cleans 50/35

03 Feb

20170204

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

2 Man Teams

45 Minute Time Cap

30 T2B

60 Sumo Deadlift High Pulls 115/80

90 Lateral Burpees

120 Wall Balls 20/14

2000m Row

02 Feb

20170203

CrossFit Jacked – CrossFit

Warm-up

Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps

Weightlifting

Back Squat (Work to a 5 Rep Max)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

01 Feb

20170202

CrossFit Jacked – CrossFit

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Power Clean (3-3-3-3-3 in 15 Minutes)

Use the heaviest load you can for each set. Record your heaviest set.

Metcon

Metcon (Time)

25 Minute Cap

4 Rounds

500m Row

10 Front Squat 135/95

20 Ball Slam 20/15

RX+ 165/115