Mobile, AL CrossFit
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March 2019 // Archive

Date based archive
31 Mar

CrossFit Jacked – CrossFit

Weightlifting

Hang Clean (20 minutes to build to a heavy 2 rep touch and go)

catch in squat position if able and warm up with the following:

1 set of 3 reps @ 60%

2 sets of 3 reps @ 70%

1 set of 2 reps @ 80%

continue to increase if feeling good

Metcon

Metcon (Time)

Happenstance

20 Minute Time Cap

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

Hang Power Snatches 95/65

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

Box Jumps 24/20

**5 Burpees after each set of Box Jumps**

30 Mar

Sunday Best

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Sunday Best

16 Minute AMRAP

8 Power Snatches 115/85

12 Toes to Bar

8 Burpees

30 Mar

 

Are you struggling to achieve your first bar muscle-up?

You’re not alone and CF Jacked is here to help you with 4 drills you can implement your first bar muscle-up or perfect your fiftieth.

Put these tips into play and watch yourself soar above the pull-up bar.

29 Mar

Dreamer

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

2 Person Team

40 Minute Time Cap

Buy In: 2 Rounds

20 American KB Swings 53/35

20 Push Press 115/85

200m Run

then

60 Pull-ups

40 Squat Cleans 135/95

60 Box Jumps 24/20

then

Cash Out: 60 Deadlifts 225/155

28 Mar

Farmer Dan

CrossFit Jacked – CrossFit

Weightlifting

Weightlifting

Front Squat (20 Minutes to work to a heavy 2 rep.)

Begin with:

1 set of 4 @ 50%

1 set of 4 @ 60%

1 set of 2 @70%

1 set of 2 @ 80%

continue to increase to heavy

Metcon

Metcon (Time)

Farmer Dan

20 Minute Time Cap

5 Rounds

50 Double Unders

10 Pull-ups

100m Farmer Carry 50/35

27 Mar

Run With It

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (20 Minutes to work to a 2RM T-N-G)

Begin with:

1 set of 3 reps @ 50%

1 set of 2 reps @ 60%

1 set of 2 reps @ 70%

1 set of 2 reps @ 75%

continue to increase if feeling good

Metcon

Metcon (Time)

Run With It

20 Minute Time Cap

400m Run

30 Deadlifts 225/155

200m Run

30 Plyo Push-ups

100m Run

30 Ground to Overhead with Plate 45/25

27 Mar

 

Want to be a better CrossFitter but don’t know where to start?  Don’t worry.  You are not alone. 

 

Check out the video above to learn the steps you need to take in order to improve your strength, conditioning and skill work to make you a better athlete.

 

26 Mar

CrossFit Jacked – CrossFit

Metcon

Level 3 – Wall Walk WOD (Time)

5 Rounds

10 Wall Walks

10 Toes 2 Bar

20 Box Jumps 24/20
Complete in 37:52 to pass Level 3 Warrior.

40 minute time cap.

25 Mar

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to complete 5-4-3)

Completethe following:

5 reps @ 75%

4 reps @ 85%

3 reps @ 90%

continue to increase 3 rep if feeling good – no failed attempts! This means if you don’t know if you’ll make the lift then do not attempt it.

Metcon

Up and Down (Time)

20 Minute Time Cap

3 Rounds

30 Wall Balls 20/14

10 Hang Power Cleans 115/75

10 Push Press 115/75
WOD last performed September 10, 2018

24 Mar

CrossFit Jacked – CrossFit

Weightlifting

Squat Clean (20 Minutes to work to a 2RM T-N-G)

Remember, to rest the bar at the hip crease between reps, do not rest the bar on floor. Tap the ground on 2nd rep.

Metcon

Metcon (AMRAP – Reps)

2 Minute Drill

E2MOM, 8 Rounds

100m Run

10 Burpees

ME Alt DB Snatches 50/35
Perform the following every 2 minutes for 16 minutes. Score is total Alt DB Snatch reps.