Mobile, AL CrossFit
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April 2019 // Archive

Date based archive
05 Apr

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

The Royal Tenenbaums

2 Person Teams

100 Deadlifts 115/75

80 Hang Power Cleans 115/75

60 Front Squats 115/75

40 Push Jerks 115/75

20 Thrusters 115/75

Every minute on the minute stop where you are and both athletes perform 5 burpees.

RX+ 135/95
One Person Works at a Time.

04 Apr

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 Minutes to Work to a 20 Rep Max)

Metcon

Metcon (Time)

Stepping Up

20 Minute Time Cap

6 Rounds

30 Double Unders

15 HR Push-ups

10 Overhead Squats 95/65

RX+ = Plyo Push-ups and Overhead Squats 135/95

03 Apr

CrossFit Jacked – CrossFit

Weightlifting

Shoulder Press (17 minutes to work to a 5 rep max)

Warm up to 60% and perform:

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

continue to increase if feeling good

*this is a strict press

Metcon

Metcon (3 Rounds for reps)

Event 1 – Strength

Round 1

0:00 – 2:00

Power Clean AMRAP 135/95

Rest 2:00 – 4:00

Round 2

4:00 – 6:00

Front Squat AMRAP 135/95

Rest 6:00 – 8:00

Round 3

8:00 – 10:00

Shoulder to Overhead AMRAP 135/95

RX+ 185/125

Metcon (Time)

After-Burn (Optional)

Accumulate 2 minutes of an L-Sit hanging from the pull-up bar

*Record the time it takes you to complete the 2 minute accumulated hold.

02 Apr

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

End Game

“The End 1”

3 Minute AMRAP

200m Run

30 Wall Balls 20/14

10 Atomic Sit-ups 45/25

30 Power Cleans 115/75

20 Sumo Deadlift High Pulls 115/75

30 Lateral Burpees

20 Push Jerk 115/75

100m Plate Carry 45/25

*Rest 1 minute after completing
3 Parts Scored Individually

Metcon (AMRAP – Rounds and Reps)

“The End 2”

6 Minute AMRAP

same workout as above

*rest 2 minutes after completing

Metcon (Time)

“The End 3”

23 Minute Time Cap

Complete Workout For Time

same workout as above

01 Apr

CrossFit Jacked – CrossFit

Weightlifting

Deadlift (Perform 3 sets of 3 reps – 20 minutes to complete)

Beginning at 70% of 1RM then increase load each remaining set. Touch and Go.

Metcon

The Shredder (Time)

17 Minute Time Cap

5 Rounds

20 Double Unders

10 Toe 2 Bar

20 Double Unders

10 Push Press 115/75
WOD last performed July 6, 2018.