Mobile, AL CrossFit
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December 2017 // Archive

Date based archive
31 Dec

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

It’s A 2Fer!

25 Minute Time Cap

2 Rounds of:

750m Row

20 HSPU

Then, 2 Rounds of:

20 Thrusters 115/75

20 Pull-ups

30 Dec

2017 No More

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

25 Minute Time Cap

21-15-9 reps

KB Swings 53/35

250m Row

Then:

18-12-6 reps

Calorie Row

Lateral Burpees

Then:

12-9-6 reps

Squat Cleans 115/75

250m Row

29 Dec

20171230

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner Workout

45 Minute Time Cap

800m Run

40 Clean & Jerk 155/105

40 Front Squat 155/105

1000m Row

40 Deadlift 155/105

40 Toe 2 Bar

800m Run

27 Dec

20171228

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

Split Jerk (20 Minutes to Find a 1RM.)

Metcon

Metcon (AMRAP – Rounds and Reps)

“I Need A Whiskey”

16 Minute AMRAP

8 Pull-ups

16 Sumo Deadlift High-Pulls 115/75

24 Jumping Lunges

26 Dec

20171227

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

Overhead Squat (20 Minutes to Find a 2 Rep Max.)

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

Jeremy, Part B (AMRAP – Reps)

Rest 5 Minutes

3 Minute AMRAP

Max Effort Overhead Squats 95/65

25 Dec

20171226

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Mr. Clean (Work to a heavy complex.)

1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk

Metcon

Metcon (Time)

“Can You Give Me A Hand(Stand)?”

22 Minute Time Cap

3 Rounds

10 HSPU

15 Toe 2 Bar

20 Box Jumps 24/20

then…

25 Push Press 135/95

22 Dec

20171223

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner Workout

45 Minute Time Cap

120 Calorie Row (60 cal per partner)

100 Wall Balls 20/14

50 Hang Power Snatches 95/65

80 Calorie Row (40 cal per partner)

50 Hang Power Snatches 95/65

100 Wall Balls 20/14

40 Calorie Row (20 cal per partner)

21 Dec

20171222

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 (2-2-2-2-2, 12 Minutes to Complete)

5 sets of 2 reps attempting to increase load each set beginning at 80% of 1 rep max.

Metcon

12 Days of Christmas (Time)

30 Minute Time Cap

1 Burpee

2 Power Snatches 95/65

3 Atomic Sit-ups 45/25

4 Front Squats 95/65

5 Box Jumps 24/20

6 Push Press 95/65

7 Renegade Rows 50/35

8 Hang Power Cleans 95/65

9 American KB Swings 53/35

10 Overhead Squats 95/65

11 Pull-ups

12 Thrusters 95/65

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

18 Dec

20171219

CrossFit Jacked – CrossFit

Weightlifting

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

Snatch Balance (17 Minutes to Find a 1RM)

Metcon

FS/HRPU/WB (Time)

25 Minute Time Cap

3 Rounds

15 Front Squat 135/95

20 HR Pushups

25 Wall Balls 20/14

17 Dec

20171218

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 (17 Minutes to Find a 3 Rep Max)

Metcon

Hugh (Time)

Buy In: 23 Bench Press 135/95

3 Rounds

46 Air Squats

46 Russian KB Swings 53/35

Cash Out: 23 Bench Press 135/95