Jersey Devil CrossFit – CrossFit
Weightlifting
Deadlift (5@65%, 5@75%, Max Reps @ 85%)
We are starting 2 consecutive 4 week Wendler Weightlifting cycles for the deadlift, back squat, and shoulder press. Base percentages off of your current 1RM or 10% less than your current 1RM and stick with that for both cycles. If you do not know your 1RM use your third (max rep) set in week 1 and look up the 1RM on the chart for your estimated 1RM. After 2 complete cycles (2 Months) we will re-test your 1RM in each exercise, but until then DO NOT attempt a new 1RM.
Metcon
Metcon (AMRAP – Rounds)
Complete 10 – 3 Minute Rounds of the following:
Minute 1: 15 Calorie Row
Minute 2: 10 Burpee Box Jump Overs
Minute 3: 10 Strict pull Ups
Begin this workout attempting the required reps of each exercise in each minute. Post only your completed rounds until you fail at one of the exercises. After failure drop the reps of that exercise by 3, 2, then 1 respectively to finish the workout. A perfect score on this workout is 10 rounds as rx’d. If you fail to complete at least 1 full round at the required reps then your score is 0 but you must continue the workout (scaled) for the remainder of the 30 minutes.