Benchmark WOD: “Jackie”

Jan 8th, 2019

Category: CrossFit

Benchmark WOD: “Jackie”

JBO – Legendary

Warm-up
Partner Up
P1- Row 500m
P2 – Squat therapy/efficiency
*Switch

WOD 1
“Jackie”
1000m Row
50 Thrusters (45,35)
30 Pull-ups

Scores/Comments from Jackie Performed on 7/20/17
Scores/Comments from Jackie Performed on 8/30/16
Scores/Comments from Jackie Performed on 12/10/15
Scores/Comments from Jackie Performed on 5/7/15
Scores/Comments from Jackie Performed on 5/29/14

Rest 10 Minutes – Coach Led Group Mobility

WOD 2
EMOM 15
1. 15/12 Calorie Row or Ski Erg*
2. 15/12 Push-ups
3. 15 Kettlebell Swings (1.5,1)

*Can sub 12/10 Calories on the bike

Level 2 – 12/9 cals-12/9 push ups-(1.25, .75)
Level 1 – 10/7 cals-10/7 Push ups-(1, .75)
ADV – Ring Push Ups

Coaches Tip – Give Jackie your full effort and don’t worry about WOD 2. Scale as necessary for WOD 2 with whatever you have left.

Extra Work
Box Squat with Chains
5-4-3-2-1

DISCUSSION 8 Comments

  1. Mullins 01/09/2019 at 7:05 pm

    Jackie: 6:46 rx

  2. Ryan Gould 01/09/2019 at 4:40 am

    Jackie-ish: 9:01 (20 dips)

    EMOM: 10 cals bike, 12 PUs, 12 KB swings (1.5)

  3. Trevor 01/09/2019 at 1:33 am

    Pre Class
    EMOM21
    1-7: 3 sq clean @135
    8-14: 2 sq clean @155
    15-21: 1 sq clean @175

    Jackie: 6:55 Rx (2s PR)

    Altered the post Jackie EMOM…
    EMOM16
    Odd: 15 cal bike
    Even: Rest

  4. Kevin mullins 01/08/2019 at 11:39 pm

    Jackie: 6:46 rx
    WOD2; rx

  5. Sean Allen 01/08/2019 at 10:06 pm

    8:12 Rx – EMOM: Ski erg

  6. Chad Kucera 01/08/2019 at 5:40 pm

    Jackie: 6:56 Rx (3:49 row) – should have gone harder on row.

    EMOM: 12-12-12 Rx weight

  7. Crowley 01/08/2019 at 3:50 pm

    jackie: 6:29 rx
    wod 2: done w/ ski erg

  8. Sean Flannery 01/08/2019 at 1:50 pm

    WOD 1: 6:20 Rx
    WOD 2: Done Adv
    Extra: 175-225# w/25# chains