Mobile, AL CrossFit
(251) 348-7664

May 2017 // Archive

Date based archive
31 May

20170601

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 (Find Your 1 Rep Max)

Metcon

Tasha (Time)

40 Abmat Situps

40 Front Squats 95/65

40 Double Unders

40 Wall Balls

40 Burpees

30 May

20170531

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

Snatch (17 Minutes to Find Your 1RM)

Metcon

Krista (Time)

100m DB Farmer Carry 50/35

31 American KB Swings 53/35

100m DB Farmer Carry 50/35

27 Hang Power Cleans 95/65

100m DB Farmer Carry 50/35

27 Hang Power Cleans 95/65

100m DB Farmer Carry 50/35

31 American KB Swings 53/35

100m DB Farmer Carry 50/35
If we run out of Dumbbells on the Farmer Carry, use Kettlebells or Plates.

29 May

20170530

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

Push Press (Complete 6 sets of 2 reps-increase load)

Warm up to 70% of 1RM and begin:

1×2 @ 70%

1×2 @ 75%

1×2 @ 80%

1×2 @ 85%

1×2 @ 90%

last set should be based on feel.

Metcon

Caitlin (Time)

3 Rounds For Time

21 Back Squats 135/95

21 Ball Slams 20/15

21 Push Jerks 135/95

28 May

20170529

CrossFit Jacked – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Half Murph (Time)

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

27 May

20170528

CrossFit Jacked – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

15 Hang Power Cleans 115/80

12 Ring Dips

21 Abmat Situps

26 May

20170527

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

Push Jerk (Find Your 3 Rep Max)

Metcon

Metcon (Time)

4 Rounds

5 Push Jerks 155/105

10 Lateral Burpees

50 Double Unders (Scaled is 100 Singles)

25 May

20170526

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 Snatch (Work up to 85% of 1RM Snatch)

1×2 at 75% 1RM Snatch

1×2 at 80% 1RM Snatch

1×1 at 85% 1RM Snatch

1×1 at 85% 1RM Snatch

1×1 at 85% 1RM Snatch

15 Minutes to Complete. Rest as needed between sets.

Heaving Snatch Balance (4 Singles at 95% of 1RM Snatch)

10 Minutes to Complete

Metcon

True Grit (Time)

15 Minute Time Cap

For Time:

2000m Row

– Every minute complete –

” Death by Thrusters “(95/65)

*At the 1 min mark, get off the rower and complete 1 Thruster. At the 2 min mark get off the rower and complete 2 Thrusters, and so on until you complete the 2k row*

24 May

20170525

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 + Hang Power Clean + Squat Clean (Work to a heavy complex.)

Metcon

Metcon (Time)

25 Minute Time Cap

3 Rounds

21 Toe 2 Bar

18 Front Squats 135/95

15 HSPU
*Scaled* 8 Wall Walks for HSPU or 15 Pushups off Box (Pike Position)

*Add 1 Second to Your Time For Every Rep Not Completed Under 25 Minutes

23 May

20170524

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 + Squat Snatch (Complete 5×1)

17 Minutes to Complete:

1×1 at 75% 1RM Snatch

1×1 at 80% 1RM Snatch

1×1 at 85% 1RM Snatch

1×1 at 90% 1RM Snatch

1×1 at 95% 1RM Snatch

If 95% feels good and time remains, continue to climb.

Metcon

Snatch/Burpee/Doubles (Time)

25 Minute Time Cap

21 Power Snatches 115/75

21 Lateral Burpees

25 Double Unders

15 Power Snatches 115/75

15 Lateral Burpees

25 Double Unders

9 Power Snatches 115/75

9 Lateral Burpees

25 Double Unders

22 May

20170523

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Back Squat (4 sets of 3 reps)

add 5 lbs from last week. if too heavy, decrease load to 90% of last week’s weight.

Metcon

Princess Ponytail (Time)

5-23-38-23-5

Jumping Lunges

Russian KB Swings 53/35

Wall Balls 20/14