Jersey Devil CrossFit – CrossFit

Warm-up

Bottom To Bottom Tabata Squats (No Measure)

8 Intervals of 20 seconds work and 10 seconds rest. Squats start and end at bottom. Rest 10 seconds at bottom.

Metcon

Metcon (5 Rounds for time)

5 Rounds (Each for time):

400 – Meter Run

15 – Deadlifts (Bodyweight/45%1RM)

15 – Push Ups

15 – Kettlebell Swings (53/35)

15 – Wall Balls (20/14)

Rest 3 Minutes Between Rounds

*Shoot for unbroken rounds and scale accordingly.

*Bodyweight deadlifts assuming you have at least a double bodyweight max deadlift. If you don’t then use 45% of your max deadlift.

Jersey Devil CrossFit – CrossFit

Happy Birthday Matt Crescenzo!!

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

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5@75%, 3@85%, 1@95%. 1@100+%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

10 – Front Squat (115/85)

20 – Bar Hop Burpees

30 – Double Unders

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (5X5 Build each set (record heaviest set of 5))

Bench Press (5X5 Build each set (record heaviest set of 5))

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5@75%, 3@85%, 1@95%. 1@100+%)

Metcon

Metcon (Time)

With a partner complete the following:

3 Rounds:

Tire Flip / Farmers Carry 100′ each

Sandbag Run / Sprint

You get 1 tire, 2 Kettlebells, and 4 sandbags per team.

Each round consists of the following:

Partner A flips a tire 100′ while Partner B does a farmers carry (2 x 53/35lb). When Partner A completes the tire flip the partners switch and Partner B flips the tire back to the starting line while Partner A does a farmers carry. (If at any time you set your kettlebells down your partner must stop flipping the tire until you pick them back up). Then one partner at a time runs 100′ with a sandbag, drops it and sprints back. Once you get all 4 sandbags to the other end of the building you must run them each back to the starting line. The sandbag runs are tag team style so you must wait for your partner to return before you begin your leg of the run.

Jersey Devil CrossFit – CrossFit

Warm-up

3 Rounds of Cindy (Not For Time): (No Measure)

5 – Pull Ups (Strict)

10 – Push Ups (Perfect)

15 – Air Squats (Holding 10lb Plate )

*Hold plate with both hands, arms extended straight out in front of you)

Metcon

Metcon (4 Rounds for reps)

4 Rounds of the following:

45 Seconds Max Thrusters (95/65)

15 Seconds Rest

45 Seconds Max Cal Row

15 Seconds Rest

45 Seconds Max Burpees

15 Seconds Rest

45 Seconds Max Sit Ups

15 Seconds Rest

Rest 1 Minute Between Rounds

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5@75%, 3@85%, 1@95%, 1@100+%)

Metcon

Metcon (3 Rounds for time)

3 Rounds (Each for time):

400 Meter Run

9 – Deadlifts

7 – Hang Power Cleans

5 – Shoulder to Overhead

Rest 2 Minutes Between Rounds

*RX = 65% of 1RM Clean

Jersey Devil CrossFit – CrossFit

EMOM Skills Warm Up (No Measure)

Every Minute on the Minute for 9 Minutes:

45 Sec Work / 15 Sec Rest:

Minute 1: Handstand Hold

Minute 2: 25 Double Unders

Minute 3: 15 Pistols

If you aren’t proficient at an exercise you need to work on a progression of that exercise, not a substitution. Single unders are not allowed (unless you suck at single unders).

Metcon

Metcon (5 Rounds for time)

5 Rounds (Each for time):

5 – Burpees

10 – Jumping Alternating Lunges

25 – Double Unders

1 – Shuttle Run (5/10/15 Yard Suicide)

Rest 3 minutes between rounds

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (3@70%, 3@80%, Max@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

800 – Meter Run

20 – Hang Power Clean (95/65)

20 – Push Press (95/65)

20 – Calorie Row

Jersey Devil CrossFit – CrossFit

Go for it on the cleans today!

Weightlifting

Clean (1 Rep E2MOM 20 Minutes (Build to 1RM))

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

5 – Cleans (135/95)

10 – Bar Hop Burpees

*yes they are squat cleans

This is a 5 minute capacity test. Your 1RM doesn’t mean a thing if you bomb on this part.