Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 X 6 @ 65% (or 5-10 lbs more than last week))

Metcon

Metcon (Time)

For Time:

1000 – Meter Row or Run

90 – Double Unders

80 – Air Squats

70 – Toes To Bar

60 – Wall Balls (20/14)

50 – Burpees

40 – Pull Ups

30 – Kettle Bell Swings (53/35)

20 – Overhead Walking Lunges (45/35)

10 – Handstand Push Ups

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3 Sets of 5 @ 65% (Superset with Pull Ups))

Pull-ups (3 – Max Sets Strict (post largest set))

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete 4 – 3 Minute sets of ‘Cindy’ AMRAP Sprints:

5 – Pull Ups

10 – Push Ups

15 – Air Squats

Complete as many rounds and reps as possible in 3 minutes. Rest 3 Minutes between sets and post only your best ‘3 minute’ result.

Jersey Devil CrossFit – CrossFit

Weightlifting

Paused Front Squat (4 Sets of 2 @ 75% (With 3 sec pause at bottom))

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Squat (3 Sets of 10 @ 55%)

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 complete a 15 Minute AMRAP of:

250 Meter Row

15 – Burpee Box Jump Overs

One teammate rows, while another does burpees and the third rests. Rotate only when the person in front of you completes his or her exercise.

Jersey Devil CrossFit – CrossFit

Weightlifting

1 Clean + 2 Front Squats (E2MOM 10 Minutes @ 70%)

Perform 1 full squat clean then 2 front squats

Metcon

Metcon (Time)

For Time:

400 – Meter Run

7 Rounds of:

7 – Toes To Bar

14 – Wall Ball (20/14)

400 Meter Run

Jersey Devil CrossFit – CrossFit

Weightlifting

Bear Complex (4 X 3 Build to a max 3 rep set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

4 Sets of the following:

Against a 4 minute running clock complete:

25 – KB Swings (53/35)

400 Meter Run

Max Double Unders

Rest 4 Minutes between sets.

Score is total double under reps

Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (No Measure)

3 Sets Not For Time:

10 – Single Arm Dumbell or KB Row

15 – GHD Sit Ups

*Use a bench for the single arm rows and go as heavy as possible.

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Overhead Squats (75/55)

Pull Ups

Rx Plus:

95/65

C2B Pull Ups

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 Sets of 3 @ 80% (Increase 5-10lb from last wk))

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP:

3 – Deadlift (155/105)

3 – Box Jump (24/20)

6 – Deadlift

6 – Box Jump

9 – Deadlift

9 – Box Jump

12 – Deadlift

12 – Box Jump

15 – Deadlift

15 – Box Jump ….. continue adding 3 reps each round until the 7 minutes are up.

Jersey Devil CrossFit – CrossFit

EMOM

Power Clean (E2MOM 12 Min @ 80% (1.1.1) 10 sec rest btwn reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds of the following 2 Minute AMRAP:

5 – Burpees

5 – Power Snatch (95/65)

Rest 2 minutes between rounds and pick up the next round where you left off the previous round.

Rx Plus – 115/85

Jersey Devil CrossFit – CrossFit

Metcon (3 Rounds for time)

3 X 400 Meter Run

Rest 2-4 minutes between attempts

These are all out sprints, so don’t save anything…. go to max each round.

Metcon (Time)

In Teams of 2 complete 20 Rounds for time of:

5 – Supine Grip Pull Ups

10 – Push Ups

15 – Air Squats

One person working at a time completes one full round.

Supine Grip Pull ups are with hands facing you.