Jersey Devil CrossFit – CrossFit
Todays lift is Push Press X 3 waveloads of 5,3, and 1 reps. Increase the starting weight by 5% for each waveload. 1st waveload = 5@75%, 3@80%, 1@85%. Second is 5@80%, 3@85%, 1@90%. Last is 5@85%, 3@90% , 1@95% (or if you’re feeling it go for a 1RM) Post only your heaviest single completed.
Weightlifting
Push Press ((5@75%, 3@80%, 1@85%) X 3 Rounds Incr by 5% each )
Metcon
Metcon (Time)
With a Partner Complete the following for time:
800 Meter Farmers Carry (53/35 in each arm)
50 – Hang Power Cleans (135/95)
30 – Down and Back Shuttle Runs
*For the Farmers carry one teammate carries both KB/DB’s as long as possible then switch as needed. Partition everything however you like as long as the reps are equal between teammates.