Mobile, AL CrossFit
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March 2019 // Archive

Date based archive
20 Mar

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (17 minutes to work to a 2RM)

Begin with 2 set of 3 @ 50%

1 set of 3 reps @ 60%

1 set of 3 reps @ 70%

continue to increase to a 2RM

Metcon

Metcon (Time)

Better Yet

20 Minute Time Cap

Buy In: 1,000m Row

then…

3 Rounds

18 Jumping Lunges

15 Plyo Push-ups

12 Power Snatches 95/65

19 Mar

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

10 Up, 10 Down

40 Minute Time Cap

10 Rounds

5 Deadlifts 225/155

10 Pull-ups

20 Russian Twists 20/14

100m Overhead KB Carry (50m on Left/50m on Right) 53/35

18 Mar

CrossFit Jacked – CrossFit

Weightlifting

2 Power Clean + 1 Push Press (17 minutes to work to a heavy)

Begin with:

4 PC + 2 PP @ 50% of PP

4 PC + 2 PP @ 60% of PP

3 PC + 1 PP @ 70 % of PP

3 PC + 1 PP @ 75% of PP

then work to heavy complex

Metcon

Flab-u-less (Time)

25 Minute Time Cap

3 Rounds

35 Wall Balls 20/14

20 Sumo Deadlift High Pulls 95/65

15 Burpees
WOD last completed July 10, 2018

17 Mar

Mega Man

CrossFit Jacked – CrossFit

Weightlifting

Hang Snatch (20 minutes to work to a heavy single)

Complete the following:

1 set of 2 @ 50%

1 set of 2 @ 60%

1 set of 2 @ 70%

increase to a heavy single with continuing sets

*catch in squat if able

Metcon

Metcon (Time)

Mega Man

20 Minute Time Cap

8 Rounds

100m Run

5 Deadlifts 135/95

3 Hang Squat Cleans 135/95

1 Push Jerk 135/95

RX+: 185/125

16 Mar

Smile For It

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Time Cap

4 Rounds

30 Double Unders

15 Thrusters 95/65

15 Pull-ups

– rest 1 minute after each round

15 Mar

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

45 Minute Time Cap

2 Person Teams

400m Run together

100 Deadlifts 155/105

100 Box Jumps 24/20

1000m Row

100 Sumo DL High Pulls 95/65

100 Wall Balls 20/14

400m Run Together

14 Mar

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (20 Minutes to Work to a 1RM)

Metcon

Metcon (Time)

15 Minute Time Cap

20-15-10-15-20

Wall Balls 20/14

Burpees to a 45 lb Plate

13 Mar

2 and Out

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (Work to a heavy 4 rep in 20 minutes)

Begin at 1 set of 5 @ 50%

1 set of 4 @ 60%

1 set of 3 @ 70%

1 set of 3 @ 75%

continue to increase for a 4 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

30 Double Unders

20 1-Arm Alt Russian Swings 53/35

10 Push Press 95/65

12 Mar

Iron Edge

CrossFit Jacked – CrossFit

Level 3 – Iron Edge (Time)

40 Minute Time Cap

7 Rounds For Time

12 Thrusters 75/55

9 Toes to Bar

200m Med Ball Run 20/14
Level 3 time to beat = 27:45

last completed August 1, 2018

11 Mar

CrossFit Jacked – CrossFit

Weightlifting

10 AMRAP Pull-ups (AMRAP – Reps)

10-minute AMRAP of Strict Pull-ups.

If you reach 100 before 10 minutes are up, stop.

Once you’ve successfully performed 100 pull-ups within 10 minutes, add 10 lbs of weight the next time you perform.
Scale with Toe-Assisted Pull-ups

Metcon

Luck of the Leprechaun (Time)

20 Minute Time Cap

4 Rounds

10 Wall Balls 20/14

15 Burpees

20 American KB Swings 53/35

25 Double Unders
last completed March 16th