Mobile, AL CrossFit
(251) 348-7664

June 2018 // Archive

Date based archive
30 Jun

No U-Turn

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

No U-Turn

15 Minute Time Cap

750m Row

25 Burpee Box Jump Overs 24/20

29 Jun

Skim & Slim

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Skim & Slim

45 Minute Time Cap

2 Person Teams

750m Row

100 Wall Balls 20/14

750m Row

100 Front Squats 95/65

750m Row

100 Hang Power Cleans 95/65

28 Jun

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Shoulder Press (15 Minutes to Complete the Following)

Warm up to 70% of 1RM then perform the following:

2 set of 4 reps then increase

2 sets of 3 reps then increase

2 sets of 1 rep

*this is a strict press

Metcon

Metcon (Time)

Diminishing Returns

20 Minute Time Cap

Buy In: 75 HR Push-Ups

then 2 Rounds

30 Double Unders

21 Front Squats 95/65

20 Double Unders

15 Push Press 95/65

10 Double Unders

9 Atomic Situps 45/25

Cash Out: 50 HR Push-ups

27 Jun

Waist Basket

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

Clean Pull + Hang Clean (15 Minutes to complete the following)

Hang Clean may be performed from the power or squat position.
Beginning at 65% of Hang Clean, perform the following:

2 x (2+2) 2 sets of 2 reps each then increase to

2 x (2+1) 2 sets of 2 pulls then 1 hang clean then increase

3 x (1+1)

Back Squat (15 Minutes to perform the following sets)

Warm up to 85% of 1RM then perform

1 set of 3 reps then increase to

2 sets of 2 reps at heaviest weight possible

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 Deadlifts 225/155

10 Pull-ups

15 American KB Swings 53/35

26 Jun

Relay Racer

CrossFit Jacked – CrossFit

Metcon (Time)

Relay Racer

40 Minute Time Cap

3 Rounds

800m Run

20 Thrusters 115/75

20 Lateral Burpees

20 Alt DB Snatches 50/35

25 Jun

CrossFit Jacked – CrossFit

View Public Whiteboard

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

Front Squat (15 Minutes to Perform the Following)

3 Sets of 3 Reps @ 75% of 1 RM

then increase load and perform another

3 sets of 3 reps at heaviest possible

Metcon

Spartacus (Time)

20 Minute Time Cap

5 Rounds

10 Power Cleans 135/95

15 Wall Balls 20/14

24 Jun

The Meltaway

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

Pull-Up Progressions (No Measure)

Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

Weighted Pull-ups (15 Minutes to work to a heavy 5 rep.)

Metcon

Metcon (Time)

The Meltaway

20 Minute Time Cap

15-12-9-6-3

HSPU

Hang Power Cleans 115/75

Box Jumps 24/20

23 Jun

20180624

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

20 American KB Swings

30 Air Squats

40 Double Unders

22 Jun

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

45 Minute Time Cap

2 Person Teams

50 Cal Row

60 Thrusters 95/65

20 Burpee Box Jumps 24/20

60 Hang Power Cleans 95/65

20 Burpee Box Jumps 24/20

100 Ball Slams 20/15

20 Burpee Box Jumps 24/20

60 Toe 2 Bar

50 Cal Row

21 Jun

Thin to Win

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 (20 minutes to work to a heavy 5 rep)

Metcon

Metcon (Time)

Thin to Win

15 Minute Time Cap

2 Rounds

800m Run

15 Overhead Squats 115/75