CrossFit Jackson

Skill/Warm-up

EMOMx12
0:00-3:00 – 3 Power Cleans
3:00-6:00 – 3 Tempo Front Squats (3 count down, 1 count hold, then up)
6:00-9:00 – 3 Push Jerks
9:00-12:00 – 3 Squat Clean Thrusters (Clusters)

Metcon

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
*choose a weight slightly heavier than you did for Grace UNLESS your Grace took over 4:00, in which case you should not increase weight. Use the same weight for all movements.

Strength

15 minutes to complete Back Squats
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%

Metcon

For Time:
1500 Meter Row (or loop run)
100 Double Unders
35 Calorie Bike (or (8) 50’ sled push + 50’ sled pull)
100 Double Unders
1500 Meter Row

Metcon

AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
-increase by 1 rep each round-

If you do not have Muscle-ups and do not love squat snatches, complete:
AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
-increase by 2 reps each round-

Extra

Tabata Tuesday

On November 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. Today we remember them.

Metcon- Hero: “Lumberjack 20”

20 Deadlifts (275/185)
Run 400m
20 KB Swings (72/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30 each)
Run 400m
Compare to October 15, 2016

Metcon

“Adderall”
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95)
Rest 10:00-13:00
13:00-20:00
800m Run
Max Power Snatches (115/80)
Rest 20:00-23:00
23:00-27:00
400m Run
Max Thrusters (95/65)
Compare to August 26, 2017

Extra

3 sets of max reps of bodyweight Bench Press

Strength

20 minutes to find a 2 rep max Deadlift and complete
3×7 @ 80% of that weight
Last 2 rep max was January 21, 2015

Metcon

For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Bar Facing Burpees

We DO have 6AM class today and every Thursday. Sorry for the 2 weeks off. Don’t miss!

Odd Object Fun

Teams of 2, AMRAP 5 @ each station
Pull-ups, Sled Push, Sandbag/Ball over Shoulder, Yoke/Barbell Overhead Carry, KB Farmer’s Carry Walking Lunges
Compare to August 24, 2017

Warm-up

EMOMx8
Odd: 15/12 Calorie Bike
Even: 30 second max Medball Clean

Back Squats

15 minutes to complete
10 Reps @ 70%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%

Skills

EMOMx10
Odd: 50 Double Unders (or 50 seconds of practice)
Even: Max Strict Handstand Push-ups (or Kipping or Standing DB Strict Press)

Metcon

“Helen”
3 RFT
Run 400 m
21 Kettlebell Swings
12 Pull-ups
Compare to September 8, 2017

Extra

3 sets not for time:
10 Dumbbell Floor Press
10 Stiff Legged Deadlifts or Good mornings
10 “Perfect” Push-ups
10 Bent Over Rows

Strength

20 minutes to establish a 1 rep max Clean & Jerk
Compare to September 11, 2017

Metcon

“Grace”
30 Clean & Jerks for time
Compare to June 5, 2017