Mobile, AL CrossFit
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November 2019 // Archive

Date based archive
30 Nov

CrossFit Jacked – CrossFit

Weightlifting

Push Press (4 sets of 5 reps @ 75% across)

Metcon

Metcon (AMRAP – Reps)

Shoulder Pads

Ascending Ladder for 8 Minutes

3 Strict Press 75/55, 100m Run

6 Strict Press 75/55, 100m Run

9 Strict Press 75/55, 100m Run


*record total strict press completed

29 Nov

Iron Lotus

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD

40 Minute Time Cap

800 Meter Team Med Ball Run 20/14

60/40 Calorie Row or Bike

60 Box Jump Overs 24/20

50 Overhead Squats 95/65

50 Hang Power Snatches 95/65

50 Overhead Squats 95/65

60 Box Jump Overs 24/20

60/40 Calorie Row or Bike

800 Meter Team Med Ball Run 20/14

28 Nov

Steam Roller

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Steam Roller

20 Minute Cap

25/18 Bike or Row, 25 Abmat Sit-ups, 2 Deadlifts

25/18 Bike or Row, 25 Abmat Sit-ups, 4 Deadlifts

25/18 Bike or Row, 25 Abmat Sit-ups, 6 Deadlifts

25/18 Bike or Row, 25 Abmat Sit-ups, 8 Deadlifts

25/18 Bike or Row, 25 Abmat Sit-ups, 10 Deadlifts

RX: 225/155

RX+: 275/185

27 Nov

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD

40 Minute Time Cap

4 Rounds

400m Run

20 Clean and Jerk 115/75

200m Run

20 Pull-ups

100m Run

20 Back Squats (from ground) 115/75

RX+ 135/95 and C2B Pull-ups

Metcon (Time)

Beginner WOD (Individual)

20 Minute Time Cap

2 Rounds

200m Run

20 Push Press 75/55

100m Run

20 HR Push-ups

100m Run

20 Air Squats

26 Nov

Snack Bar

CrossFit Jacked – CrossFit

Weightlifting

Behind The Neck Jerk (5 sets of 3 @ 70%)

15 minutes to complete

Jerk Dip Squat (5 minutes to complete 3 sets of 5 @ 80% of Jerk)

The jerk dip squat is a partial jerk exercise to strengthen the dip position and movement.
https://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/

Metcon

Metcon (Time)

Snack Bar

20 Minute Cap

3 Rounds

400 Meter Run

10 Power Cleans 155/105

500/400 Meter Row

10 Push Jerks 155/105
– On the Power Cleans, pick an approach that you see yourself sticking to across all rounds. If you see yourself being faster with quick singles later on, let’s do that from the beginning.

Go a little bit slower on the rower if that means being able to go unbroken on the Jerks

The same goes for the run – find a speed that allows you to attack the Power Cleans

Finisher

Metcon (AMRAP – Reps)

5 Rounds

Push Press 95/65 (12 seconds)

Behind Neck Strict Press w/ PVC (48 seconds) – Active Recovery – Slow, Continuous Movement

you may vary grip width but be sure to lock out elbows each rep
score is total number of push press completed

25 Nov

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (5 sets of 3 @ 65% in 15 minutes)

Halting Snatch Grip Deadlift (3 sets of 3 reps @ 80% of snatch in 10 minutes)

https://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/

Metcon

Hop Scotch (Time)

15 Minute Time Cap

5 Rounds

10 Power Snatches 95/65

10 Box Jump Overs 24/20

RX+: 115/85 and 30/24 Box Jump
WOD last completed on 8/9

Metcon (AMRAP – Reps)

5 Rounds:

12 Seconds Hip Power Snatch

-Recommended Load: 65/45lbs

-max effort; minimum 6 reps/round

-scaling option: load

48 Seconds Strict Muscle Snatch w/PVC

-muscle snatch from standing position (NO dip; ALL arms)

-Active Recovery – Slow, Continuous Movement (No Stopping)

.

*NO Rest Between Reps or Rounds
record total number of hip power snatches

Finisher

24 Nov

Taco Bell

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (3 sets of 10 reps @ 65%)

15 minutes to complete

Metcon

Hang Snatch (10 minutes to complete 5 sets of 3 @ 65%)

base percentage off snatch

Metcon (AMRAP – Rounds and Reps)

Taco Bell

9 Minute AMRAP

35 Double Unders

25 Air Squats

15 Kettlebell Swings 53/35

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Power Clean & Push Jerk (15 Seconds)

-Recommend Load: 115/80lbs

-Max Effort – Minimum 6 Reps/Round

-scaling option: load

2) Sumo Deadlift High Pull w/Bar (45 Seconds)

-Recommended Load: 45/35lbs

-Active Recovery – Slow, Continuous Movement (No Stopping)

-Scaling Option: Load

*No rest between reps or rounds

*Total Time: 5 minutes
score is total number of Power Clean and Push Jerks

24 Nov

Taco Bell

CrossFit Jacked – Comp Training

Weightlifting

Back Squat (3 sets of 10 reps @ 65%)

15 minutes to complete

class strength

Hang Snatch (10 minutes to complete 5 sets of 3 @ 65%)

base percentage off snatch

Hang Clean (Complete the following sets)

1 set of 3 @ 70%

3 sets of 3 @ 80%

2 sets of 2 @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

Taco Bell

9 Minute AMRAP

35 Double Unders

25 Air Squats

15 Kettlebell Swings 53/35

Metcon (AMRAP – Reps)

5 Rounds

1) Power Clean & Push Jerk (15 Seconds)

-Recommend Load: 115/80lbs

-Max Effort – Minimum 6 Reps/Round

-scaling option: load

2) Sumo Deadlift High Pull w/Bar (45 Seconds)

-Recommended Load: 45/35lbs

-Active Recovery – Slow, Continuous Movement (No Stopping)

-Scaling Option: Load

*No rest between reps or rounds

*Total Time: 5 minutes
score is total number of Power Clean and Push Jerks

Finisher

Engine Building

Metcon (Time)

5k row

low intensity

23 Nov

Krabby Patty

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Krabby Patty

15 Minute Cap

1k Row

30 Power Snatches 115/85

1k Row

22 Nov

Eccentric

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD

35 Min Cap

30 Cal Row or Bike

50 Wall Balls 20/14

40 Power Cleans 135/95

30 Cal Row or Bike

50 Wall Balls 20/14

30 Power Cleans 155/105

30 Cal Row or Bike

50 Wall Balls 20/14

20 Power Cleans 185/125