Mobile, AL CrossFit
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September 2019 // Archive

Date based archive
30 Sep

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

The Amazing Grace (Time)

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.

WOD last completed on 6/27/19

29 Sep

Big Bird

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to build to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

Big Bird

18 Minute AMRAP

20 Alt Dumbbell Snatches 50/35

20/15 Cal Row or Bike

20 DB Box Step-Ups 24/20 (Use same weight from DB Snatch)

20 Pull-ups
*Looking to complete 3+ to 4+ rounds, or rounds taking less than 6 minutes to complete

DUMBBELL MOVEMENTS

– Pick a weight that you can complete the snatches and box step-ups with 1 break max each round

– For the dumbbell snatches, alternate hands every rep for a total of 20 reps

– For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps

If short on machines, stagger heats by 2 minutes

28 Sep

Wallpaper

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Wallpaper

20 Minute Cap

5 Rounds

21/15 Cal Row or Bike

15 Wall Balls 20/14

9 HSPU

25 Sep

Heavy Metal

CrossFit Jacked – CrossFit

Weightlifting

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

this is a strict press

Metcon

Metcon (AMRAP – Rounds and Reps)

Heavy Metal

12 Minute AMRAP

10 Strict Presses 95/65

25 Double Unders

10 Strict Pull-ups

25 Double Unders

24 Sep

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Dive Bar

35 Minute Time Cap

800m Run

50 Thrusters 75/55

800m Run

75 Burpees

800m Run

50 Thrusters 75/55

23 Sep

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

Bartender (AMRAP – Rounds and Reps)

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

Bartender + (Time)

15 Minute Time Cap

5 Rounds

12 Deadlifts 155/105

9 Overhead Squats 155/105

6 Hang Power Snatches 155/105
WOD last completed 6/21/19

22 Sep

Cement Truck

CrossFit Jacked – CrossFit

Weightlifting

Split Jerk (4 sets of 2 reps @ 75% in 17 minutes)

Metcon

Metcon (Time)

Cement Truck

Every 5 Minutes for 5 Rounds

400m Run

12/9 Cal Row

15 Toes to Bar

*score is slowest of the 5 rounds
– The goal with this interval work is to train large sets of toes to bar with an elevated heart rate

– Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00

– Stagger heats by 2 minutes if short on rowers

21 Sep

Halftime

CrossFit Jacked – CrossFit

Metcon (Time)

20 Minute Time Cap

30-20-10

Dumbell Power Snatch 50/35

Wallballs 20/14

Directly Into…

10-20-30:

Burpees

Calorie Row

20 Sep

3 Stooges

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

3 Stooges

Partner WOD

40 Minute Cap

100/70 Cal Row

100 Box Jump Overs 24/20

100 Power Snatches 95/65

30 Strict Pull-ups or 10 Rope Climbs (15′)

100 Power Snatches 75/55

100 Box Jump Overs 24/20

100/70 Cal Row
Stagger heats by 3-4 minutes if short on rowers.

19 Sep

Sucker Punch

CrossFit Jacked – CrossFit

Weightlifting

Thruster (17 minutes to build to a heavy 10 rep)

– There is no re-bend of the legs at the finish of the movement

– When going for a 10-Rep, it may be helpful to only take 2-3 attempts at the 10 reps

– As you warm-up at lighter weights, work between 5-6 reps as to not fatigue too much

Metcon

Metcon (Time)

Sucker Punch

15 Minute Cap

21-18-15-12-9

American Kettlebell Swing 53/35

Thrusters 95/65
– With 150 reps, all finishing overhead, it will be helpful to have a break-up strategy established early

– As the saying goes, “break because you planned to, not because you have to”

– There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined

– Let’s start smart on the 2 big sets and finish strong on the 3 smaller sets

– Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half

– Once you get to the sets of 15-12-9, see if you can complete those unbroken or with 1 quick break