Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3X5 @ 75% (rest 2-3 min between sets))

Metcon

Metcon (5 Rounds for time)

5 Rounds (each for time):

250 – Meter Row

10 – Burpee Box Jump Overs

Rest 3 Minutes Between Rounds

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

Every Minute On The Minute – 8 Min

Odd – 45 Sec HS Hold or FLR on Rings

Even – 45 Sec Max Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 – TNG Power Snatch (115/75)

10 – Toes To Bar

15 – Pistols (total)

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

Every Minute On The Minute – 15 Min

Minute 1: Weighted Lunge X 10 (Tough)

Minute 2: 10-15 Perfect Push Ups

Minute 3: 10-C2B Pull Ups

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (3X5 @ 70% (Super Set))

Pendlay Row (3X5 @ Same Weight (Super Set) 2-3 min rest)

Metcon

Metcon (AMRAP – Reps)

Complete Tabata intervals of 20 seconds of work followed by 10 seconds of rest X 8 Intervals for each exercise with 1 minute rest between exercises:

Thrusters (75/55)

Box Jump Step Down (24/20)

Pull Ups

Row (Cal)

Score is lowest number of reps for any interval for each exercise.

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (EMOM 7 Minutes (Build to Max))

Metcon

Metcon (Time)

5 Rounds For Time:

10 – Power Clean (@ 60% of todays max)

15 – Wall Balls (20/14)

20 – Abmat Sit Ups

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

Every Minute On The Minute – 12 Min

Minute 1: 5-Front Squat @ 60%

Minute 2: 10-Pull Up (Strict)

Minute 3: 30 Sec max Double Unders

Metcon

Metcon (Time)

7 Rounds For Time of:

7 – Knees 2 Elbows

7 – Kettlebell Swings (53/35)

7 – Burpees

Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (Weight)

EMOM 7 Minutes:

1-Power Snatch + 2-Overhead Squats

Metcon (Weight)

EMOM 7 Minutes:

1-Hang Snatch + 1-Overhead Squat

Metcon (Weight)

EMOM 7 Minutes:

1-Snatch

Goal is to increase weight each AMRAP

Metcon

Metcon (AMRAP – Reps)

As Many Reps As Possible in 7 Minutes of:

Burpees

* Only requirement is that each burpee terminates with full knee and hip extension

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5@75, 3@85, Max@95)

Metcon

Metcon (Time)

Partner Chipper:

100 – Pull Ups

80 – Toes 2 Bar

60 – Pistols

40 – Handstand Push Ups

20 – Ring Dips

Split reps up as you like but you must complete all reps of each exercise before moving on to the next exercise.

Note: competition time cap 12 Min… but no time cap today.

Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (Weight)

EMOM 7 Minutes:

1-Power Clean + 2-Front Squats

Metcon (Weight)

EMOM 7 Minutes:

1-Hang Clean + 1-Front Squat

Metcon (Weight)

EMOM 7 Minutes:

1 – Clean

Goal is to increase weight each amrap.

Cash Out

Metcon (Time)

In teams of 3 compete a 3000 Meter Row:

Each teammate must row equal distances but you can choose between 250, 500, or 1000 Meter intervals.

Fastest team time for 3000 meters wins!

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5@75%, 3@85%, Max@95%)

Metcon

Metcon (Time)

21-15-9 Rep Rounds Of:

Single Arm Overhead Squat (53/35)

Single Arm Ring Row

Plyo Push Ups

For single arm ring row Rx is ring at waist height and feet under ring.

Plyo push ups on plate (45/15)

Single Arm Reps are total reps and can be split up as you like between arms.