Mobile, AL CrossFit
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May 2018 // Archive

Date based archive
31 May

CrossFit Jacked – CrossFit

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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 (10 Sets of 1 Rep, same weight across)

17 Minutes to Complete

Metcon

Tasha 41 (Time)

20-12-9

11 Minute Time Cap

Power Cleans 115/75

Toe 2 Bar
Rest 3 Minutes Before Beginning Next Metcon

Amber (Time)

20-12-9

11 Minute Time Cap

Alt DB Snatches 50/35

Box Jumps 24/20

30 May

CrossFit Jacked – CrossFit

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Warm-up

CF Jacked – Front Squat (No Measure)

Quad Roll w/ Barbell (minute each leg)

T-Spine Mobility w/ KB and Roller (2 minutes)

Wrist Stretches

10 Front Squat (Bar Only)

Weightlifting

Front Squat (Complete the following 7 sets)

1 set of 6 reps

2 sets of 4 reps (same weight across)

2 sets of 3 reps (same weight across)

2 sets of 2 reps (same weight across)

*increase weight as reps decrease

Shoulder Press (Complete the following 7 sets)

1 set of 6 reps

2 sets of 5 reps (same weight across)

2 sets of 3 reps (same weight across)

2 sets of 2 reps (same weight across)

*increase weight as reps decrease

Metcon

Metcon (AMRAP – Rounds and Reps)

Waist Removal

7 Minute AMRAP

8 Hang Power Snatches 95/65

16 Wall Balls 20/14

29 May

CrossFit Jacked – CrossFit

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Weightlifting

Back Squat (Complete the following 6 sets in 20 minutes)

1 set of 3 reps

2 sets of 3 reps (same weight across)

3 sets of 2 reps (same weight across)

*increase load after each cluster

Metcon

Metcon (Time)

Thruster-Must

20 Minute Time Cap

5 Rounds

15 Thrusters 95/65

15 Lateral Burpees

28 May

CrossFit Jacked – CrossFit

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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 complete the following 9 sets)

2 set of 3 reps (same weight across)

2 set of 3 reps (same weight across)

2 set of 2 reps (same weight across)

3 set of 2 reps (same weight across)

*increase weight each cluster

Metcon

Metcon (Time)

Double Crossed

20 Minute Time Cap

10-9-8-7-6-5-4-3-2-1

Clean and Jerks 115/75

30 Double Unders After Each Set
Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. WOD provided by CompTrain.

27 May

Murph

CrossFit Jacked – CrossFit

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Metcon

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

Murph (Alpha) (Time)

Run 1200m

75 Pull-ups

150 Push-ups

225 Air Squats

Run 1200m

Half Murph (Time)

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

Murph (Charlie) (Time)

400m Run

25 Pull-ups

50 Push-ups

75 Air Squats

400m Run

24 May

Toe Jammer

CrossFit Jacked – CrossFit

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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 (17 minutes to work to a heavy single.)

Metcon

Metcon (AMRAP – Rounds and Reps)

Toe Jammer

15 Minute AMRAP

Begin w/ 400m Row

10 Box Jumps

10 Toe 2 Bar

*every 5 minutes complete 400m row – pick up where you left on reps coming off rower

23 May

Ragtag Rush

CrossFit Jacked – CrossFit

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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 (15 Minutes to Find a Heavy 8 Rep)

Weightlifting

Snatch Pull+Snatch+OH Squat (15 Minutes to Complete)

work to a heavy complex

Metcon

Metcon (AMRAP – Reps)

Ragtag Rush

7 Minute AMRAP

2-4-6-…10-12…

Hang Power Snatches 95/65

Chest to Bar Pull-ups

increase reps by 2 each round

22 May

Wittman

CrossFit Jacked – CrossFit

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Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Metcon

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
40 minute time cap. Female RX is 35 lb KB, 65 lb Power Clean, 20″ Box Jump