Mobile, AL CrossFit
(251) 348-7664

June 2019 // Archive

Date based archive
30 Jun

Water Break

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (20 minutes to work to a 1RM)

Metcon

Metcon (3 Rounds for reps)

Water Break

4 Minute AMRAP

27 Hang Power Cleans 95/65

27 Lateral Burpees

27/21 Cal Row

Rest 4 minutes

then complete

4 Minute AMRAP

21 Hang Power Cleans 115/85

21 Lateral Burpees

21/15 Cal Row

Rest 4 minutes

then complete

4 Minute AMRAP

15 Hang Power Cleans 135/95

15 Lateral Burpees

15/12 Cal Row

RX+ 115/85, 135/95, 155/105
GENERAL

– Fast paced AMRAP 4’s today

– While the weights go up, the reps go down

– Adjust reps/loading to get to the rower on all rounds

HANG POWER CLEAN

– Athletes should be able to complete all barbell work in two sets at all three weights

BURPEES

– No need to stand to full extension here

– Just looking for a two foot lateral takeoff

– Just keep moving at a steady pace here

– Keep breathing to set yourself up for a strong row

ROW

Turn Up the Volume

– In order to get the most out of every pull, we can think about turning the volume up early in the stroke. That is, we want to hear the flywheel rev up towards the beginning of the stroke, not the end. The “rev up” is just the noise we hear when we generate a lot of power. If that happens early in the stroke, we use the whole length of the chain. If that happens towards the end of the stroke, we end up wasting some good length.

– Shoot for powerful strokes over speed

– Adjust your intensity to how much time is left

If there is minimal time on the clock, push hard knowing rest is coming

*Stagger athletes on opposite 4 minute windows if short on rowers

28 Jun

Enhancer

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Enhancer

40 Minute Time Cap

2 Person Teams

150 Double Unders

50/35 Cal Row

50 Front Squats 135/95

400m Run

50/35 Cal Row

50 Clean and Jerks 135/95

400m Run

50/35 Cal Row

50 Wall Balls 20/14

400m Run

150 Double Unders

27 Jun

Jack Daniels

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to work to a heavy single)

Metcon

Metcon (Time)

Jack Daniels

15 Minute Time Cap

1,000m Run

50 Thrusters 45/35

30 Pull-ups

RX+ = 30 Squat Snatches 115/85 and 30 Bar Muscle-ups
THRUSTERS

Looking to complete these within 2 sets during the workout

PULL-UPS

Choose a variation you can chip away at these in sets of 5 at the minimum

RUN

Looking for the run to take around 5 minutes or less

Adjust distance as needed

If unable to run, complete one of the following:

70/50 Calorie Assault

1,250 Meter Row

26 Jun

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (10 minutes to complete the following)

2 sets of 2 reps @ 70%

3 Singles @ 75%

Hang Snatch (10 minutes to complete the following)

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

3 Singles @ 75% of 1RM Squat Snatch

Metcon

Metcon (Time)

The Amazing Grace\

4 Rounds

2:00 On, 1:00 Off

100m Run

10 Wall Balls 20/14

Max Clean and Jerks 135/95

*The 4th and final interval is extended to 3:00 of “work” time.

50 Clean and Jerks is the task – work until completion or time capped.
This workout is 50 clean and jerks for time, where athletes must work inside the confines of 2:00 on, 1:00 off for three rounds, and then have a final 3:00 interval as round #4. And to start each round, we have a “buy-in”, of a 100m run and 10 wall balls. This will challenge our conditioning for the clean and jerk cycling.

Written out, it looks as follows:

Mins 1+2 – Buy-In of Run and WB, Max CJ in time remaining.

Min 3 – Rest

Mins 4+5 – Buy-In of Run and WB, Max CJ in time remaining.

Min 6 – Rest

Mins 7+8 – Buy-In of Run and WB, Max CJ in time remaining.

Min 9 – Rest

Mins 10+11+12 – Buy-In of Run and WB, Max CJ in time remaining.

For any clean and jerks remaining at the 12:00 time cap, add :01s to the total.

25 Jun

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

No Mediocre

Every 5 Minutes for 5 Rounds

400m Run

10 Thrusters 135/95

RX+ 165/115

*Record Slowest Round
Go hard on the run as you’ll have time to rest between rounds.

With the thrusters, choose a weight you can maintain at least 2 sets of 5 reps throughout.

Metcon (AMRAP – Reps)

After performing WOD, rest 4 minutes then complete:

Max Effort Thrusters 95/65
Record reps completed.

24 Jun

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (10 minutes to complete the following)

2 sets of 2 reps @ 70%

then

3 Singles @ 75%

*record your reps of 70% for 2

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

– use 75% of 1RM Deadlift; reduce load if too heavy and losing form

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

Metcon

2 Minute Drill (AMRAP – Reps)

E2MOM, 8 Rounds

100m Run

10 Burpees

ME Alt DB Snatches 50/35

23 Jun

Wal-Mart

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (20 minutes to work to a heavy single)

Metcon

Metcon (Time)

Wal-Mart

17 Minute Time Cap

8 Rounds

35 Double Unders

10 DB Squat Jumps 35/20 (1 Dumbbell)

5 Power Clean and Jerks

1st 2 Rounds: 95/65

2nd 2 Rounds: 115/85

3rd 2 Rounds: 135/95

4th 2 Rounds: 155/105
*use 1 Dumbbell for Squat Jumps

SQUAT JUMPS

– Hold onto the squats without dropping the DB

CLEAN AND JERKS

– String together the lighter weights and work through quick singles at the heavier weights

22 Jun

Pharmacy

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Pharmacy

25 Minute Time Cap

5 Rounds

100′ Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Dumbbell Power Cleans 50/35
WALKING LUNGES

– walk distance of rig and you will be at 25 feet. make two trips down and back with length of rig

– back knee touches the floor on each step and athletes will stand to full extension between steps

DUMBBELL POWER CLEANS

– Only one end of the bell has to touch the floor

21 Jun

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Karen the Running Elephant

40 Minute Time Cap

2 Person Teams

150 Wall Balls 20/14

100 Clean and Jerks 135/95

150 Wall Balls 20/14

RX+ 155/105

*Everyone runs 200m to begin workout and at each 5 min mark thereafter.

20 Jun

Bartender

CrossFit Jacked – CrossFit

Weightlifting

Clean (Complete the following @ 80% of Squat or Pwr Clean)

2 sets of 2 reps

then

3 Singles

* perform power clean only if you’re unable to catch bar in squat

– 12 min to complete

Clean Pull (Complete the following in 8 min)

2 sets of 3 reps @ 95%

2 sets of 3 reps @ 100%

*base percentage off of highest 1RM Squat or Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Bartender

10 Minute AMRAP

12 Deadlifts 115/85

9 Overhead Squats 115/85

6 Hang Power Snatches 115/85
* For athletes unable to go overhead, sub hang power cleans for snatches and front squats for OHS.

DEADLIFTS

– Although light, the deadlifts are the easiest to break since it’s quick to pick up

– This is where we can catch our breaths a little bit

– Break these in 2-3 sets

2 sets: 7-5

3 Sets: 4-4-4

OVERHEAD SQUATS

– This is the hardest movement to break, as breaking leads to us doing extra snatches

– Try to hold on for 1-2 sets here

1 Set: 9

2 Sets: 5-4

HANG POWER SNATCHES

– This is the second easiest station to break up

– Think 1-2 sets here

1 Set: 6

2 Sets: 3-3

Metcon (Time)

Bartender +

15 Minute Time Cap

5 Rounds

12 Deadlifts 155/105

9 Overhead Squats 155/105

6 Hang Power Snatches 155/105