Mobile, AL CrossFit
(251) 348-7664

Joe // Author

Author based archive
22 Apr

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (5 sets of 5 reps in 20 minutes)

same weight across – work to achieve a PR on this rep scheme or somewhere in the 75-80% range of your 1RM

Metcon

Devil In A Dress (Time)

20 Minute Time Cap

Buy In: 75 Russian Swings 53/35

then

100-80-60-40-20

Double Unders

9-12-15-18-21

Thrusters 95/65

RX+ Thrusters 135/95
WOD last completed on 1/18/19

21 Apr

CrossFit Jacked – CrossFit

Weightlifting

Pull-Up Progressions (No Measure)

Beginner: Toe-Assisted Pull-ups (off box) with Negative (complete 5 sets of 5 reps)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups within 60 sec): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Metcon

Metcon (Time)

Destiny’s Child

20 Minute Cap

15-12-9

Power Snatches 95/65

Box Jump Overs 24/20

directly into

15-12-9

Overhead Squats 95/65

Lateral Burpees
BARBELL

 Choose a weight that you could power snatch for 15+ reps unbroken when fresh

 Ok to use different weights if overhead squat is drastically different from power snatch

BOX JUMP OVERS & LATERAL BAR BURPEES

 No need to stand to full extension on these movements

19 Apr

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

40 Minute Cap

2 Person Teams

50/40 Cal Row

40 Hang Power Snatches 95/65

50 Wall Balls 20/14

40 Hang Power Snatches 95/65

50/40 Cal Row

20 Synchro Burpees

800m Run

20 Synchro Burpees

42 DB Box Step Overs 24/20 (50/35)

30 Deadlifts 225/145

21 T2B

15 Chest to Bar
Equipment Needed: Rower, Barbell, Wall Ball, Dumbbells, Box

18 Apr

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (Work to a heavy 2 rep TNG in 20 min)

Warm up to 50% and perform 3 reps

3 @60%

3 @ 65%

2 @ 70%

2 @ 75%

continue to increase as able

Metcon

Metcon (Time)

Best Medicine

20 Minute Time Cap

3 Rounds

50 Double Unders

21 Wall Balls 20/14

18 Overhead Squats 95/65

15 Lateral Burpees

17 Apr

Doorbell

CrossFit Jacked – CrossFit

Weightlifting

Split Jerk (Work to a heavy single in 17 minutes)

1 set of 3 reps @ 50%

1 set of 2 reps @ 60%

1 set of 2 reps @ 70%

1 Single at 80%

continue to increase if feeling good

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

21/15 Cal Row or Assault Bike

15 Strict Pull-ups

15 Push Press 115/75

15 Front Squats 115/75

16 Apr

CrossFit Jacked – CrossFit

Metcon

Marathon Monday (Time)

40 Minute Time Cap

2 Rounds:

400 Meter Run, 26 Hand Release Push-ups

400 Meter Run, 26 Kettlebell Swings 53/35

400 Meter Run, 26 AbMat Sit-ups

400 Meter Run, 26 Deadlifts 75/55

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps 24/20
We celebrate Monday’s Boston Marathon with CompTrain’s Endurance WOD. Get ready for 3 miles of fun!

15 Apr

CrossFit Jacked – CrossFit

Weightlifting

Power Clean & Push Jerk (Work to a heavy single)

Work up slowly focusing on technique. Catch power clean with elbows high, knees slightly bent, toes pointed out.

5 Reps @ 50%

3 Reps @ 60%

2 Reps @ 70%

2 Reps @ 80%

Continue to build up in weight performing 1 rep here on out.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Grace, Part B1 (Time)

Rest 5 Minutes

If Grace is completed under 5 minutes do the following:

5 Minute Time Cap

6 Rounds

5 Power Cleans 155/105

5 Shoulder to Overhead 155/105

Grace, Part B2 (Time)

Rest 5 Minutes

If Grace is completed between 5-7 minutes do the following:

5 Minute Time Cap

2 Rounds

10 Hang Power Cleans 135/95

5 Shoulder 2 Overhead 135/95
If Grace takes longer than 7 minutes to complete, your workout is over. Do not perform B1 or B2.

14 Apr

Step Down

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to build to a heavy 2 rep)

Metcon

Metcon (Time)

Step Down

15 Minute Time Cap

3 Rounds

30 Sumo Deadlift High Pulls 95/65

20 Front Rack Lunges 95/65
• Sumo deadlift high pull should be a weight we can complete in 3-4 sets within the workout

• Err on the lighter side to preserve points of performance and range of motion

• All about how we break up the 90 sumo deadlift high pulls

• Less is more from the beginning, use the first rounds as a feeler

• Some options for getting to 30 reps:

12-10-8

8-7-6-5-4

6-6-6-6-6

5-5-5-5-5-5

12 Apr

Tight Latch

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Tight Latch

40 Minute Time Cap

2 Person Teams

3 Rounds

1,000m Row (500 ea)

30 Burpees

400m Run with Med Ball 20/14 (switch as needed)

30 Power Cleans 135/95
2 Heats May Be Required. If so, Heat 2 to start at 5 minute mark.

10 Apr

Bad Blood

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (20 minutes to build to a heavy 2 rep)

1 set of 2 @ 60%

1 set of 2 @ 70%

1 set of 2 @ 75%

continue to increase if feeling good

Metcon

Metcon (AMRAP – Reps)

Bad Blood

5 Rounds

1 Minute Wall Balls 20/14

1 Minute Push Press 95/65

1 Minute 15 Meter/50 ft Shuttle Run

1 Minute Rest
– Fight Gone Bad Style Workout

– 3 Minutes On, 1 Minute Rest

– Score is total reps across the 5 rds

*Wall Balls and Push Press – 30+ reps when fresh on the barbell and ball

* 1 Rep For Every 15 Meters (50 ft)Ran