Mobile, AL CrossFit
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December 2019 // Archive

Date based archive
31 Dec

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD

40 Minute Cap

100 Deadlifts 185/125

800m Run

100 Box Jump Overs 24/20

800m Run

100 Front Squats 135/95

30 Dec

Line Up

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Reps)

Line Up

Partner WOD

35 Minute AMRAP

1-2-3-4-5-6-7-8-9-10…..ladder

Wall Balls 20/14

Hang Power Cleans 115/80

Pull-ups

Burpees

Push Press 115/80

Back Squats 115/80
each person must complete the muber of reps in the ladder before the next athlete can start.

once all athletes complete the number of reps in ladder they may move to the next movement.

score is total number of reps

29 Dec

CrossFit Jacked – CrossFit

Weightlifting

Hang Snatch (5 sets of 3 @ 70% in 15 minutes)

up weight on last 2 sets if you feel good. catch in squat. base percentage off Snatch. record heaviest set.

Halting Snatch Grip Deadlift (3 sets of 3 @ 85% of Snatch in 5 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

Fight or Flight

20 Minute AMRAP

20 Wallballs 20/14

20 Hang Power Snatches 95/65

20 Box Jumps 24/20

20 Front Squats 95/65

20/15 Cal Row/Erg or 14/10 Bike

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Front Squat 115/80(15 Seconds)

-Fight to keep all fingers under bar through all time in front rack

2) Front Squat Bottom Hold 115/80 (5 Seconds)

-After last rep of front squats, squat back down and pause in lowest squat position

3) Front Rack Hold 115/80 (15 Seconds)

-This hold is to be completed in standing position after the bottom hold

4) Behind Neck Strict Press w/Bar 45/35 (25 Seconds)

-YES, this is a press mixed with squats; the press from behind neck is meant to “clear” the front rack position

28 Dec

Wet Suit

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (2 sets of 3 @ 75%, 2 sets of 2 @ 80%)

Metcon

Metcon (Time)

Wet Suit

25 Minute Cap

5 Rounds

21/15 Cal Row/Erg or 15/11 Bike

2 Rounds of Strict Cindy

1 Round of Strict Cindy:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

27 Dec

Perfect Bar

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Perfect Bar

Partner WOD

40 Minute Cap

80 Deadlifts 135/95

600 Meter Run

60 Hang Power Cleans 135/95

600 Meter Run

40 Push Jerks 135/95

600 Meter Run

150/105 Cal Row/Erg or 105/75 Bike

40 Push Jerks 115/85

600 Meter Run

60 Hang Power Cleans 115/85

600 Meter Run

80 Deadlifts 115/85

600 Meter Run

RX+ 155/105 then 135/95

26 Dec

Water Weight

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (5 sets of 3 @ 70% in 20 minutes)

increase weight on last 2 sets if feeling good. record final set

Metcon

Metcon (Time)

Water Weight

20 Minute Cap

3 Rounds

25 Overhead Squats 75/55

15 Pull-ups

25/18 Cal Row/Erg or 18/13 Cal Bike

15 Burpee Box Jumps 24/20

RX+ = C2B Pull-ups

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Russian Twists w/Plate 25/15 (12 Seconds)

2) Flutter Kicks (48 Seconds)

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

*No rest between reps or rounds

*Total Time: 5 minutes

25 Dec

Punching Bag

CrossFit Jacked – CrossFit

Weightlifting

Snatch (3 sets of 3 @ 75%, 2 sets of 2 @ 80%)

15 min to complete

Snatch High Pull (1 set of 3 reps @ 70%, 2 sets of 3 @ 75%)

The snatch high-pull is identical to the snatch pull with the exception of a continued upward pull of the bar with the arms following the extension of the body.

https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/
base percentage off snatch. 5 mintues to complete.

Metcon

Metcon (AMRAP – Rounds and Reps)

Punching Bag

5 Rounds

3 Minute AMRAP

10 Power Cleans 115/85

20 Double Unders

10 Barbell Reverse Lunges 115/85

20 Double Unders

Rest 1 Minute Between Rounds
Record lowest score of the 5 rounds

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Power Clean & Push Jerk 135/95 (20 Seconds)

2) Sumo Deadlift High Pull w/PVC (40 Seconds)

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

*No rest between reps or rounds

*Total Time: 5 minutes

23 Dec

Run & Gun

CrossFit Jacked – CrossFit

Metcon

Run & Gun (Time)

20 Minute Time Cap

4 Rounds

400m Run

10 Power Clean & Jerks 135/95

10 Lateral Burpees

RX+ 155/105
WOD last completed on 12/24/18

Finisher

Metcon (AMRAP – Reps)

Rest 5 Minutes After Final Person Completes WOD

then

5 Rounds

1) Burpees w/ Max Vert (12 Seconds)

-On each rep, jump as high as possible. Height of jump is as important as speed of reps.

-Scaling option: Burpee Kickback

2) Squat Jumps (48 Seconds)

-Full depth squat jump

-Arms clapping overhead at peak of each jump

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

*No rest between reps or rounds

*Total Time: 5 minutes

22 Dec

Dopamine

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (22 minutes to complete 8 sets of 3 @ 85%)

Metcon

Metcon (Time)

Dopamine

18 Minute Cap

20 Burpees

50 Wall Balls 20/14

25 Deadlifts 225/155

50 Wall Balls 20/14

20 Burpees

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) V-Up (12 Seconds)

-Scaling option: Tuck Up

2) Hanging L-Up (48 Seconds)

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

-From hanging position, bring legs up as high as possible (maximum to horizontal).

-Scaling option: Hanging Tuck Raise

*No rest between reps or rounds

*Total Time: 5 minutes

21 Dec

Blitzen

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (2 sets of 3 @ 65%, 2 sets of 3 @ 70%)

Push Jerk (2 sets of 3 @ 65%, 2 sets of 3 @ 70%)

Metcon

Metcon (Time)

Blitzen

15 Minute Cap

5 Rounds

20/15 Cal Row or 14/11 Bike

10 Thrusters 115/80