Mobile, AL CrossFit
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July 2019 // Archive

Date based archive
30 Jul

Meter Maid

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Meter Maid

35 Minute Time Cap

400m Run

10 Wall Balls 20/14

50 Box Jumps 24/20

400m Run

20 Wall Balls 20/14

40 Box Jumps 24/20

400m Run

40 Wall Balls 20/14

20 Box Jumps 24/20

400m Run

50 Wall Balls 20/14

10 Box Jumps 24/20

400m Run

29 Jul

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (13 minutes to complete the following)

2 singles @ 70%

2 singles @ 75%

1 single @ 80%

1 single @ 85%

Clean Pull (7 minutes to complete the following)

2 reps @ 90% of Clean

2 reps @ 95%

2 reps @ 100%

Metcon

Toe Burn (Time)

Toe Burn

30-20-10

Hang Power Cleans 135/95

Toe 2 Bar
WOD last completed Feb 26th

28 Jul

Tailspin

CrossFit Jacked – CrossFit

Weightlifting

Thruster (Build to a heavy 3 rep in 20 minutes)

bar begins on floor. your first thruster can be squat cleaned.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

15 Thrusters 95/65

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders
– Looking to complete around 4 rounds today (one round every 3:30)

THRUSTERS & PULL-UPS

– Choose a Thruster weight and Pull-up variation that you can complete in within 3 sets during the workout

– Not about going big, rather finding something you can maintain for 14 minutes and minimize time spent not moving

– Just get started with the first set of the next movement upon transitioning

– Getting that first set done and taking your break after is mentally powerful

27 Jul

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

15 Minute Time Cap

15-12-9-6-3

Bar Facing Burpees

Hang Power Cleans 135/95

26 Jul

WeWork

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

WeWork

45 Minute Time Cap

2 Person Teams

800m Med Ball Run (must use wall ball) 20/14

60-50-40-30

Deadlifts

Front Squats

Push Jerks

Barbell Weights (increase weight each round):

Males: 115-135 -155-175

Females: 85-95-105-115
*Each round begins with an 800m med ball run. 1 ball per team.

25 Jul

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (20 minutes to work to a heavy single)

Metcon

Metcon (Time)

Bring the Heat

15 Minute Time Cap

3 Rounds

400m Run

10 Thrusters 135/95

RX+ 165/115

24 Jul

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to complete the following sets)

2 reps @ 75%

2 reps @ 80%

1 rep @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

Mass Destruction

12 Minute AMRAP

4 Strict Pull-ups

8 Strict Press 95/65

12 DB Squat Jumps 35/20 (1 Dumbbell)

23 Jul

Blue Light

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Blue Light

35 Minute Time Cap

10 Rounds

10 Power Clean and Jerks 135/95

10 Lateral Burpees

200m Run
CLEAN AND JERKS

The only movement we stop moving on is the cleans.

Look to string these together into 1-2 sets to minimize time spent not moving.

BURPEES

Move at a steady pace on the burpees and the runs to allow yourself to stay confident on the barbell and with overall round times.

22 Jul

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to work to a heavy single)

Metcon

Stepping Up (Time)

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
workout last completed on April 5th

21 Jul

Bar Rescue

CrossFit Jacked – CrossFit

Weightlifting

Push Press (20 minutes to work to a 5RM)

Metcon

Metcon (Time)

Bar Rescue

15 Minute Time Cap

5 Rounds

21 Deadlifts 115/85

12 Push Press 115/85
STRATEGY

– Limit the number of sets you have to do on the push press as to limit the amount of times you have to clean the bar.

– Take the first 2 rounds a little slower than you want to so you can thrive on the last 3.

– Shoot for 3-4 sets of deadlifts. Ex: 7-7-6-1*

*The last deadlift is so you can break before the final deadlift, then hang power clean the weight up, and then start the push presses without having to do any extra deadlifts.