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October 2019 // Archive

Date based archive
31 Oct

Open 20.4

CrossFit Jacked – CrossFit

Weightlifting

Shoulder Press (10 minutes to complete 4 sets of 2 reps)

increase load each set beginning around 70%. this is a strict press.

Push Press (10 minutes to complete 4 sets of 2)

increase load each set beginning around 70%

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

30 Oct

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Snatch (20 minutes to work to a 2RM)

Metcon

Metcon (AMRAP – Rounds)

On the Minute x 20:

Odd Minutes: Movement 1

Even Minutes: Movement 2
Practice Option 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

1000m Row

50 Back Squats 95/65

25 Burpees

29 Oct

CrossFit Jacked – CrossFit

Metcon

Metcon (5 Rounds for calories)

5 Rounds:

4 Minute AMRAP

30 Shuttle Runs (10 Meters)

15 Toes to Bar

Max Calorie Row

Rest 4 Minutes Between Rounds

28 Oct

Bruiser

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (20 minutes to build to a heavy 3 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

Bruiser

12 Minute AMRAP

15 Push Jerks 115/85

30 Air Squats

60 Double Unders

27 Oct

9 Volt

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (Work to a heavy 5 rep in 20 minutes)

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

2 Kettlebell Swings 53/35

2 Box Jumps 24/20

4 Kettlebell Swings 53/35

4 Box Jumps 24/20

….

Increase By (2) Reps Until the Finish

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

26 Oct

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Crunchin’ Numbers

20 Minute Cap

4 Rounds

30/21 Cal Row

30 Slam Balls 20/15

30 Abmat Sit-ups

25 Oct

Wrong Turn

CrossFit Jacked – CrossFit

Metcon (Time)

Wrong Turn

2 Person Teams

40 Minute Cap

50/35 Cal Row

150 Double Unders

50 Front Squats 115/85

30 Lateral Burpees

50/35 Cal Row

50 Clean and Jerks 115/85

30 Lateral Burpees

50/35 Cal Row

50 Wall Balls 20/14

30 Lateral Burpees

150 Double Unders

25 Oct

Open 20.3

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (Build to a 1RM in 20 minutes)

strength is optional today if you are competing for score in the Open.

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

23 Oct

CrossFit Jacked – CrossFit

Weightlifting

Push Press (4 sets of 3 – same weight across)

17 minutes to complete. shoot for 80-90% of 1RM

Metcon

Metcon (AMRAP – Rounds)

Goat Day – Week 3

On the Minute x 20:

Odd: Movement 1

Even: Movement 2
Practice Option 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Metcon (Time)

Alternate WOD

Slamma Jamma

Every 4 minutes for 5 rounds

30 Slam Balls 20/15

200m Slam Ball Run 20/15

20 Slam Ball Squats 20/15
*Score is slowest of the 5 rounds.

22 Oct

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Jack In The Box

35 Minute Cap

3 Rounds

1000m Row

30 Hand Release Push-ups

25 American KB Swings 53/35

20 Box Jump Overs 24/20

10 Chest 2 Bar Pull-ups