Jersey Devil CrossFit – CrossFit

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Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5X5 @ 70% SuperSet)

Weighted Pull-ups (5X5 @70% SuperSet)

Metcon

Metcon (AMRAP – Rounds)

6 Minute AMRAP:

100 Meter Run

2 – KB Swings (53/35)*

2 – Jumping Alternating Lunges*

*Increase reps by 2 each round

Post only completed rounds

Rest 3 minutes then:

Metcon (AMRAP – Rounds)

6 Minute AMRAP:

100 Meter Run

2 – Pull Ups*

2 – Box Jumps*

*Increase reps by 2 each round

Post only completed rounds

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5X5 @ 70%)

Metcon

Metcon (Time)

3 Rounds for time of:

100 – Double Unders

15 – Burpees

10 – Squat Cleans (145/105)

Cash Out

Metcon (No Measure)

100M SA Farmers Walk Left (53/35)

100M SA Farmers Walk Right (53/35)

100M SA BU KB Walk Left (53/35)

100M SA BU KB Walk Right (53/35)

*SA BU = single arm bottoms up kettle bell walk

Jersey Devil CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

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

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cash Out

Sit-ups (Max Sit Ups in 2 minutes)

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (E2MOM for 10 Minutes 5 Reps @ 70% 1RM)

Metcon

Metcon (AMRAP – Reps)

4 Rounds Of:

10 – Thrusters (95/65)

Rest 10 Seconds

10 – Burpees AFAP

Rest 10 Seconds

AMRAP Toes To Bar

Rest 3 minutes between rounds.

*once you let go of the bar on the T2B your round is done. Scale thrusters to go unbroken, and scale T2B with knees to elbows or knee raises.

Post total T2B reps

Jersey Devil CrossFit – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5X5 @ 50-55-60-65-70%)

Metcon

Metcon (3 Rounds for time)

3 Sets (Each for Time):

400 – Meter Run

10 – Deadlift (225/135)

15 – Box Jumps (24/20)

20 – Pull Ups

400 – Meter Run

Rest no less than 3 and no more than 5 minutes between rounds.

Jersey Devil CrossFit – CrossFit

Warm-up

Warm Up – Run (No Measure)

Inchworm X 1

Frankenstein X 2

Spiderman X 1

Squat / Broad Jump X 1

High Knees X 2

Skipping High Knees X 2

Butt Kicks X 2

Karaoke X 2

Metcon

Metcon (Time)

Run 1 Mile or Row 2000 Meters at a steady tempo (70-80%)

Metcon

Metcon (Time)

Complete the following for time:

100 – Double Unders

50 – Toes 2 Bar

40 – KB Swings (53/35)

30 – Handstand Push Ups

40 – KB Swings (53/35)

50 – Toes 2 Bar

100 – Double Unders

*Scale T2B with Abmat Sit Ups, and HS Push Ups with regular push ups

Jersey Devil CrossFit – CrossFit

Be sure to do the Burgener warm up and build up to a moderate weight on the snatch prior to starting today’s metcon. You should be comfortable and at around 75% of your 1RM snatch prior to starting the workout.

Weightlifting

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Metcon (Weight)

E4MOM for 20 Minutes:

Run 400 Meters

10 – Box Jump Overs

1 – Snatch or Power Snatch

*Your score for this workout is the sum of your heaviest successful snatch in each of the 5 rounds. You may attempt more than 1 snatch in each 4 minute round (depending on the time you have) but only count your heaviest successful attempt. If you fail to complete the snatch in the 4 minute period your score for that round is 0.

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5X5 @ 50-55-60-65-70%)

Metcon

Metcon (No Measure)

EMOM – 24 Minutes

Minute 1: 10 Pull Ups (Strict if possible)

Minute 2: 20 Alt Rev Lunges (95/65)

Minute 3: 7 Burpees + 20 DU’s

* if you fail to complete the required reps in any given minute stop and move on to the next exercise.