Jersey Devil CrossFit – CrossFit
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:
6 Minute AMRAP:
100 Meter Run
2 – Pull Ups*
2 – Box Jumps*
*Increase reps by 2 each round
Post only completed rounds
3 Rounds for time of:
100 – Double Unders
15 – Burpees
10 – Squat Cleans (145/105)
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
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
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
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
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
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.
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
Run 1 Mile or Row 2000 Meters at a steady tempo (70-80%)
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
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.
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
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.
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.