Mobile, AL CrossFit
(251) 348-7664

April 2019 // Archive

Date based archive
30 Apr

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Deep Seat

35 Minute Time Cap

Buy In: 750m Row or 42 Cal Bike

then 2 Rounds

25 Hang Power Cleans 115/75

25 Push Press 115/75

200m Run

25 Push Jerks 115/75

25 Front Squats 115/75

then

Cash Out: 750m Row or 42 Cal Bike
Bigger classes will hold a 2nd heat beginning at 5 minute mark.

29 Apr

CrossFit Jacked – CrossFit

Weightlifting

Snatch (5 sets of 3 reps @ 70% of 1RM)

you may drop bar between reps. 15 minutes to complete.

Snatch Pull (5 sets of 4 reps @ 85% of 1RM Snatch)

7 minutes to complete

Metcon

Sister Sledgehammer (Time)

20 Minute Time Cap

3 Rounds

30 Wall Balls 20/14

20 Deadlifts 185/125

10 Atomic Sit-ups 45/25
WOD last completed on 10/9/18

28 Apr

CrossFit Jacked – CrossFit

Weightlifting

Paused Back Squat (20 minutes to complete 5 sets of 5 reps @ 65%)

Hold 3 Second Pause at the Bottom.
Base percentage off 1RM Back Squat (no pause)

Metcon

Metcon (Time)

Annie’s On The Run

20 Minute Time Cap

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run
DOUBLE UNDERS

Know your abilities on the rope and take the 300 total reps into account

Break these up like you would 300 for time

ABMAT SITUPS

Push these more than you want to, especially the first two rounds

Won’t really effect the runs at all

Just going 2 seconds slower on each rep over the course of the 150 is a 5 minute difference in time

RUNS

Balance this station out with the double unders

Runs are less important at the beginning of the workout and more important at the end

25 Apr

CrossFit Jacked – CrossFit

Weightlifting

Clean + Hang Clean + Front Squat + Push Jerk (20 minutes to work to a heavy complex)

Cleans may be either from power or squat position.

Metcon

Metcon (Time)

Not A Thruster…But

17 Minute Time Cap

5 Rounds

10 Front Squats 115/75

10 Push Press 115/75

10 Pull-ups

24 Apr

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (20 minutes to work to a 3RM)

Warm up to 50% and perform

5 reps @ 50% of 1RM

5 reps @ 60% of 1RM

4 reps @ 65% of 1RM

3 reps @ 70% of 1RM

continue to increase 3 rep if feeling good

Metcon

Metcon (Time)

Old Town Road

20 Minute Time Cap

6 Rounds

15/12 Cal Row or Assault Bike

14 Alt DB Snatches 50/35

9 Strict Toes 2 Bar
STRICT TOES TO BAR

– Looking to complete these between 1-3 sets

– Focus here is on quality of movement over speed

Bigger classes will stagger heats by 2 minutes.

23 Apr

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Bubba Gump

40 Minute Time Cap

Buy In: 25 HSPU

then

3 Rounds

800m Run

30 Deadlifts 155/105

30 Lateral Burpees

then

Cash Out: 25 HSPU

22 Apr

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (5 sets of 5 reps in 20 minutes)

same weight across – work to achieve a PR on this rep scheme or somewhere in the 75-80% range of your 1RM

Metcon

Devil In A Dress (Time)

20 Minute Time Cap

Buy In: 75 Russian Swings 53/35

then

100-80-60-40-20

Double Unders

9-12-15-18-21

Thrusters 95/65

RX+ Thrusters 135/95
WOD last completed on 1/18/19

21 Apr

CrossFit Jacked – CrossFit

Weightlifting

Pull-Up Progressions (No Measure)

Beginner: Toe-Assisted Pull-ups (off box) with Negative (complete 5 sets of 5 reps)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups within 60 sec): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Metcon

Metcon (Time)

Destiny’s Child

20 Minute Cap

15-12-9

Power Snatches 95/65

Box Jump Overs 24/20

directly into

15-12-9

Overhead Squats 95/65

Lateral Burpees
BARBELL

 Choose a weight that you could power snatch for 15+ reps unbroken when fresh

 Ok to use different weights if overhead squat is drastically different from power snatch

BOX JUMP OVERS & LATERAL BAR BURPEES

 No need to stand to full extension on these movements

19 Apr

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

40 Minute Cap

2 Person Teams

50/40 Cal Row

40 Hang Power Snatches 95/65

50 Wall Balls 20/14

40 Hang Power Snatches 95/65

50/40 Cal Row

20 Synchro Burpees

800m Run

20 Synchro Burpees

42 DB Box Step Overs 24/20 (50/35)

30 Deadlifts 225/145

21 T2B

15 Chest to Bar
Equipment Needed: Rower, Barbell, Wall Ball, Dumbbells, Box

18 Apr

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (Work to a heavy 2 rep TNG in 20 min)

Warm up to 50% and perform 3 reps

3 @60%

3 @ 65%

2 @ 70%

2 @ 75%

continue to increase as able

Metcon

Metcon (Time)

Best Medicine

20 Minute Time Cap

3 Rounds

50 Double Unders

21 Wall Balls 20/14

18 Overhead Squats 95/65

15 Lateral Burpees