Mobile, AL CrossFit
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February 2020 // Archive

Date based archive
28 Feb

Clean House

CrossFit Jacked – CrossFit

Metcon

Metcon (Weight)

Teams of 2

Power Clean

6 minutes to find a team total

Metcon (Time)

Part B

35 Minute Cap

4 Rounds

600m Run

30 Power Snatches 75/55

60 Wall Balls 20/14

Metcon (Weight)

Teams of 2

Retest Power Clean

6 minutes to find a team total

27 Feb

Turbo Tax

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (Complete 4 sets in 20 minutes)

1 set of 3 @ 70%

1 set of 3 @ 75%

2 sets of 3 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

Turbo Tax

15 Minute AMRAP

42/30 Cal Row/Erg or 30/21 Cal Bike

30 American KB Swings 53/35

30 Box Jumps 24/20

30 Deadlifts 135/95

26 Feb

Paypal

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (3 reps @ 70%, 3 sets of 3 @ 75% in 18 min)

Clean Pull (Complete the following 4 sets in 7 min)

80% x 5

85% x 4

90% x 3

95% x 3

*base percentages off heaviest clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Paypal

10 Minute AMRAP

10 Strict Pull-ups

12 Single Arm DB Push Press 50/35

14 Back Squats (from rack)

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

then Max Reps: 225/155
If you make it through 3 rounds, you’ll then move to max effort back squats at the final weight of 225/155.

Your score will then be 3 rounds + however many max effort Back Squats performed in reps. i, e. You hit 10 back squats at 225/155 then your score is 3+10.

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Hanging Tuck Up (10 Seconds)

-Try and maintain strict action. Minimize swing/kip.

2) Hanging Knee to Chest Hold (10 Seconds)

-Hold knees as deep into chest as possible

3) Knee to Chest (Supine) (30 Seconds)

-Shoulders on floor; knees deep into chest each rep and extend out to hollow on each rep. Work to keep feet off the ground throughout if possible.

25 Feb

CrossFit Jacked – CrossFit

Weightlifting

BTN Snatch Grip Push Press (1 set of 5 @ 70%, 3 sets of 5 @ 75%)

base percentage off snatch. 15 min to complete.

Metcon (AMRAP – Rounds)

Fortitude

Alternating On the Minute x 30

Even Minutes: 15/12 Calorie Row or 200m Run

Odd Minutes: 15 Burpees

**Athletes may only run if class size requires more than 2 heats.**
If running, scale distance to ensure you can make it back within 1 minute.

While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round

ROW

Reset your monitor on the rower every round

Holding 1000/800 calories per hour will get you the prescribed reps done with some time to spare

BURPEE

Let’s make sure to reach full extension at the top of each burpee

You can jump up or step up out of the burpee

SCORE

Your score today will be the lowest rounds of row calories + your lowest round of burpees

For Example:

If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30

If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27

24 Feb

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Snatch + Drop Snatch (1 set of (3+1) @ 65%, 3 sets of (3+1) @ 70% )

Drop Snatch

https://www.catalystathletics.com/exercise/312/Drop-Snatch/
base percentages off snatch. 3 second hold in bottom of drop snatch. 15 minutes to complete.

Metcon

High Heels (Time)

18 Minute Time Cap

8 Rounds

10 Hang Power Snatch 75/55

30 Double Unders
WOD last completed June 13th

High Heels + (Time)

18 Minute Time Cap

8 Rounds

8 Hang Squat Snatch 95/65

30 Double Unders
only perform the + version if you’re proficient in the squat snatch. this means you can catch the bar in a squat.

if you’re having to perform a power snatch then overhead squat, do the normal version of this workout.

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Wall Walks (15 Seconds)

Rest 10 seconds

2) Handstand Hold (15 Seconds)

Rest 20 seconds

23 Feb

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 min to complete the following)

1 x 5 @ 70%

3 sets of 5 @ 75%

Metcon

Metcon (Time)

Deadliest Catch

20 Minute Cap

3 Rounds

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

22 Feb

Sunday 60

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Cap

10-20-30

Single Arm Alternating Dumbbell Power Snatches

Single Arm Dumbbell Hang Clean and Jerks

Row Calories

Dumbbell: 50/35

21 Feb

Tough Enough

CrossFit Jacked – CrossFit

Metcon

Metcon (Weight)

15 Minute Team Front Squat 5RM

Each partner establishes 5RM Front Squat from floor

Score is total combined weight

rest 3 minutes until 18 minute mark

Metcon (AMRAP – Rounds and Reps)

Every 6 minutes for 30 minutes



45 Double Unders

35 Wall Balls 20/14

25 American KB Swings 53/35

15 Clean and Jerks



Reps may be broken up in any manner. If team doesn’t finish reps in the 6 minute time frame, they do not continue.

Clean and Jerks increase in weight each round:

18-24: 115/75

24-30: 135/90

30-36: 155/105

36-42: 175/120

42-48: 195/135

48-54: 215/150

54-60: 235/165

20 Feb

Foot Locker

CrossFit Jacked – CrossFit

Weightlifting

Snatch + Overhead Squat (1 set of (3+1) @ 70%, 3 sets of (3+1) @ 75%)

Perform 1 snatch followed by an overhead squat.
3 sec hold in bottom all reps – base percentages off squat snatch – 15 min to complete

Snatch Pull (Complete the following 4 sets in 7 minutes)

80% x 5

85% x 4

90% x 3

95% x 3

(base percentages off snatch)

Metcon

Metcon (Time)

Foot Locker

20 Minute Cap

5 Rounds

9 Toes to Bar

15 Wallballs 20/14

Directly Into…

5 Rounds

9 Power Snatches 75/55

15 Overhead Squats 75/55

19 Feb

Wise Men

CrossFit Jacked – CrossFit

Weightlifting

Power Clean + Front Squat + Push Jerk (Work to a heavy complex in 17 min)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

Macho Man 95/65

Rest 3 Minutes

AMRAP 3:

Macho Man 115/85

Rest 3 Minutes

AMRAP 3:

Macho Man 135/95

RX+ 135/95, 155/105, 185/135
1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

– On the opening bar, you may be able to string together unbroken sets on all 3 movements

– A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks

– At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks

– Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Deadlift 135/95 (20 Seconds)

2) Standing Hold w/Barbell (20 Seconds)-Hold barbell in standing position at the top of the last deadlift rep of the initial 20 seconds

3) 20 sec rest