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
5 Rounds (each for time):
250 – Meter Row
10 – Burpee Box Jump Overs
Rest 3 Minutes Between Rounds
Every Minute On The Minute – 8 Min
Odd – 45 Sec HS Hold or FLR on Rings
Even – 45 Sec Max Double Unders
15 Minute AMRAP:
5 – TNG Power Snatch (115/75)
10 – Toes To Bar
15 – Pistols (total)
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
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
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.
5 Rounds For Time:
10 – Power Clean (@ 60% of todays max)
15 – Wall Balls (20/14)
20 – Abmat Sit Ups
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
7 Rounds For Time of:
7 – Knees 2 Elbows
7 – Kettlebell Swings (53/35)
7 – Burpees
EMOM 7 Minutes:
1-Power Snatch + 2-Overhead Squats
EMOM 7 Minutes:
1-Hang Snatch + 1-Overhead Squat
EMOM 7 Minutes:
1-Snatch
Goal is to increase weight each AMRAP
As Many Reps As Possible in 7 Minutes of:
Burpees
* Only requirement is that each burpee terminates with full knee and hip extension
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.
EMOM 7 Minutes:
1-Power Clean + 2-Front Squats
EMOM 7 Minutes:
1-Hang Clean + 1-Front Squat
EMOM 7 Minutes:
1 – Clean
Goal is to increase weight each amrap.
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!
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.