Mobile, AL CrossFit
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March 2017 // Archive

Date based archive
31 Mar

20170401

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

Shoulder Press (5 sets of 5 reps )

same weight across – this is a strict press

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

100 Double Unders

50 Deadlift 115/80

50 Jumping Lunges

40 Back Squat 115/80

40 T2B

30 Power Cleans 115/80

30 Box Jumps 24/20

20 Thrusters 115/80

20 Slam Balls 20/15

30 Mar

20170331

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 5 Rep Max)

Metcon

Metcon (Time)

25 Minute Time Cap

15 Front Squats 135/95

25 HSPU

15 Front Squats 135/95

25 Ring Dips

15 Front Squats 135/95

25 Lateral Burpees

1000m Row

RX+ 165/115

29 Mar

20170330

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 (Find Your 2RM)

Metcon

Metcon (Time)

21-15-9

Sumo DL High Pull 95/65

Box Jumps 24/20

Pullups

RX+ 115/80 and Chest to Bar Pullups

28 Mar

20170329

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)

Increase load by 5 lbs from last week. If too heavy, decrease load to 90% of last week’s load.

Metcon

Metcon (Time)

For Time

3 Rounds

30 Goblet Squats 53/35

15 Power Clean & Jerks 135/95

15 Burpees

27 Mar

20170328

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

Squat Clean (Find Your 1 Rep Max)

Metcon

March 2017 (Time)

25 Minute Time Cap

10 Deadlifts 135/95

20 Wall Balls 20/14

10 Hang Power Cleans 135/95

20 American KB Swings 53/35

10 Front Squats 135/95

20 Box Jumps 24/20

10 Push Press 135/95

20 Pullups

10 Back Squats 135/95

20 Burpees

26 Mar

20170327

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

Hang Power Snatch (Find Your 1RM)

Metcon

500m Row (Time)

Max Effort 500m Row
Rest Until 5 Minute Mark

Death by Power Snatch (AMRAP – Rounds and Reps)

At Start of Workout, Perform 1 Power Snatch 115/80

Increase by +1 Rep Each Minute Until You’re Unable to Perform All Reps Within That Minute

500m Row (Time)

Max Effort 500m Row
Rest 2 Minutes Before Beginning

25 Mar

20170326

CrossFit Jacked – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

25 Air Squats

5 Power Cleans 185/125

5 Lateral Burpees

24 Mar

20170325

CrossFit Jacked – CrossFit

Metcon (Time)

For Time:

20 Ball Slams 20/15

40 Thrusters 95/65

20 Ball Slams 20/15

40 Pullups

20 Ball Slams 20/15

1000m Row

23 Mar

20170324

CrossFit Jacked – CrossFit

Warm-up

Weightlifting

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

Push Press+Push Jerk+Split Jerk (1+1+1, Record Heaviest Complex)

This is a complex to be performed without dropping the bar between reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Minute AMRAP

300m Row

20 Ball Slams 20/15

15 Sumo DL High Pulls 95/65

10 Ring Dips

5 Atomic Situps 45/25

22 Mar

20170323

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

Metcon (Time)

20 Minute Time Cap

60 Double Unders

40 Handstand Push-ups

25 Burpees

15 Clean and Jerks 135/85

5 Burpee Muscle ups (3x Burpee Pullups Scaled)

RX+ 155/105