Jersey Devil CrossFit – CrossFit
Weightlifting
Shoulder Press (5@65%, 5@75%, MAX@85%)
Metcon
Metcon (Time)
For Time:
21-15-9 Rep Rounds Of:
Box Jumps (24/20)
Power Snatch (75/55)
Chest To Bar Pull Ups
For Time:
21-15-9 Rep Rounds Of:
Box Jumps (24/20)
Power Snatch (75/55)
Chest To Bar Pull Ups
8 Rounds For Time of:
10 – Burpees
15 – Jumping Alternating Lunges
20 – Double Unders
Shuttle Run 50 Yard (25 out and back)
Rest 1:30
Include rest times in total time.
Inchworm w/Push Up X 1
Frankenstein w/Lunge X 2
Heel/Toe Ground Touch X1
Spiderman Stretch X 1
Burpee Broad Jump X 2
10 – PVC Pass Through’s
10 – PVC Overhead Squats
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
10 Rounds (not for time – moderate pace):
250 – Meter Row
25 – Double Unders
5 – Burpees
4 – Bear Crawl
You may sub a 20 calorie airdyne for any of the rows if it is available.
3 Rounds (Each For Time):
400 Meter Run or 500 Meter Row
20 – Push Ups
30 – KB Swings (53/35)
40 – Air Squats
50 – Double Unders
Rest 2 Minutes Between Rounds
EMOM 9 Minutes:
Minute 1: 45 Sec Pistols (or step ups)
Minute 2: 45 Sec Double Unders*
Minute 3: 45 Sec Handstand Hold
*No Singles
15 Minute AMRAP:
400 Meter Run
15 – Pull Ups
10 – Burpee Box Jump Overs
For Time:
21-18-15-12-9-6-3 Rep Rounds Of:
Thrusters (75/55)
Toes To Bar
Scale the thrusters back to a weight that you are confident you can get unbroken for the first round of 21. Same goes for the Toes to Bar, if you can’t do the first 21 unbroken scale to sit ups.
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Boys 16-17 clean 115 lb.
Girls 16-17 clean 75 lb.