Mobile, AL CrossFit
(251) 348-7664

May 2019 // Archive

Date based archive
31 May

CrossFit Jacked – CrossFit

Metcon (Time)

40 Minute Time Cap

2 Person Teams

50 Pull-ups

20 Lateral Burpees

100 Back Squats 135/95

20 Lateral Burpees

50 Push Jerks 135/95

20 Lateral Burpees

100 Front Squats 95/65

20 Lateral Burpees

50 Hang Power Snatches 95/65

20 Lateral Burpees

30 May

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (5 sets of 2 reps in 15 minutes @ 70%)

same weight across

Stiff-Legged Deadlift (Complete 5 sets of 3 reps in 10 minutes)

– use 70% of 1RM Deadlift; reduce load if too heavy and losing form

https://www.catalystathletics.com/exercise/86/Stiff-Legged-Deadlift/

Metcon

Metcon (AMRAP – Rounds and Reps)

Bel-Air

AMRAP 15:

40 Double Unders

20 1-Arm Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row
GENERAL

– Shooting for 3+ rounds today, or one round every 5 minutes

DOUBLE UNDERS

– Sneaky number of double unders, since it is broken up into 2 sets of 40

– If you’re on the fence about going unbroken, break the sets of 40 up into 2 sets

DUMBBELL HANG CLEAN & JERKS

– Just like the double unders, think about breaking these up into 2 sets (10-10)

– We switch arms every 5 reps, so you may be able to hang on unbroken because one arms gets some built in rest

ROW

– Steady pace here

– Picking a Cal/Hr from the beginning that you see yourself holding in round 3

*Stagger by 2 minutes if short on rowers.

29 May

CrossFit Jacked – CrossFit

Weightlifting

Paused Back Squat (Complete 5 sets of 4 reps @ 70% of 1RM Back Squat)

Hold 3 Second Pause at the Bottom.

Metcon

Metcon (Time)

Jelly Belly

20 Minute Time Cap

50-40-30-20-10: AbMat Sit-Ups

25/18-20/14-15/10-10/7-5/3: Calorie Row or Bike

10-8-6-4-2: Front Squats 165/115
FRONT SQUATS

– Choose a weight you could complete 10+ reps unbroken when fresh

– Should be able to complete the sets of 10 and 8 within 2 sets during the workout

GENERAL

– Very front loaded workout

– 153 Reps in First 2 Rounds

– 102 Reps in Last 3 Rounds

– Pace the first 2 to allow you to thrive in the last 3

*Stagger by 2 minutes if short on rowers.

28 May

Fancy Pants

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Fancy Pants

35 Minute Time Cap

21-18-15-12-9-6-3

Hang Power Snatches 95/65

200m Run

Overhead Squats 95/65

50 Double Unders

27 May

Joker

Announcements

There is no benchmark workout today as we repeated Murph yesterday.

CrossFit Jacked – CrossFit

Weightlifting

Hang Snatch (Complete the following sets in 12 minutes)

3 sets of 2 reps @ 65% of 1RM Snatch

2 sets of 2 reps @ 70% of 1RM Snatch

*you may drop bar between reps

* hang must start below knee

Power Snatch (5 sets of 2 reps @ 70% across in 10 minutes)

Metcon

Joker (Time)

12 Minute Time Cap

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

Toes 2 Bar

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

Deadlifts 225/155
– Choose a deadlift weight and toes to bar variation you would only break with once on the larger sets (10-6)

– Some sets to consider cutting in half are the rounds of 10 through 6

– A quick planned break can help tremendously on these sets

– Think short sets, short breaks

– Take advantage of the small reps in rounds 1 to 5, trying to hold on there

24 May

Family Feud

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Family Feud

Partner WOD

40 Minute Time Cap

10 Rounds

Sled Push/Pull to Pole and Back 185/125

100m Plate Carry (both carry plate)45/35

200m Run Together

23 May

CrossFit Jacked – CrossFit

Weightlifting

Squat Clean (Complete the following sets in 13 minutes)

2 sets of 3 reps @ 75%

3 sets of 2 reps @ 75%

* you may drop bar between reps

Clean Pull (5 sets of 3 reps @ 95% across – 10 min to complete)

Metcon

Metcon (AMRAP – Reps)

Strict Nicole

20 Minute AMRAP

400m Run

Max Strict Pull-ups
– Strict variation on a CrossFit Benchmark Workout

– Looking for athletes to get 6-7 shots at strict pull-ups today

– Score is total strict pull-ups

STRICT PULL-UPS

– Choose a variation you can get at least 6-7 reps with each round (35-50 Total)

– Consider an unbroken set one where you can hold on while maintaining quality of movement

– Scale using bands, ring rows, Australian pull-ups., toe-assist.

– If unable to run, row 500m or 28/20 bike

22 May

Hot Air

CrossFit Jacked – CrossFit

Weightlifting

Push Press (Complete 3 sets of 5 reps @ 75% in 17 min)

same weight across

Metcon

Metcon (Time)

Hot Air

Every 5 Minutes for 5 Rounds

30 Air Squats

20/15 Cal Row or Bike

7 Power Snatches 115/85
– Rounds begin on the 0, 5, 10, 15, 20

– Score is the slowest of the five intervals

– Athletes should have at least 1:30 seconds of rest following each round

POWER SNATCH

Choose a weight you can complete 10+ reps when fresh

Within the workout, looking for small sets or fast singles

*Stagger by 2 minutes if short on rowers

21 May

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Dirt Road

40 Minute Time Cap

3 Rounds

30 AbMat Sit-ups

15/12 Cal Row or Bike

10 Strict Pull-ups

then

200m DB Farmer Carry 50/35

then

2 Rounds

30 AbMat Sit-ups

15/12 Cal Row or Bike

10 Strict Pull-ups

then

200m DB Farmer Carry 50/35

then

1 Round

30 AbMat Sit-ups

15/12 Cal Row or Bike

10 Strict Pull-ups
STRICT PULL-UP

Choose a strict pull-up scaled variation you can complete in 3 sets each round

FARMERS CARRY

Choose a weight you can complete all rounds with only one break

If short on rowers, stagger heats by 2 minutes.

20 May

CrossFit Jacked – CrossFit

Weightlifting

Split Jerk (17 minutes to work to a heavy single)

this is not a max. working to a heavy weight you can complete successfully.

Split Jerk (10 minutes to complete 3 Singles @ 80% of HS)

Metcon

Dead Ball (Time)

22 Minute Time Cap

5 Rounds

20 Wall Balls 20/14

10 Deadlift 225/155
WOD last performed 8/21/18