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.

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM – 9 Minutes

Minute 1: 10 KB Halo’s*

Minute 2: 10 Goblet Squats

Minute 3: 10 Single Arm KB Swings**

* KB Halo’s – https://youtu.be/hhPKoas303A

**Russian swings, Alternate hands each rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 – Power Snatch (75/55)

10 – Toes 2 Bar

200 – Meter Run or 250M Row

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

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Jersey Devil CrossFit – CrossFit

Warm-up

DU, Tire Flip, Wall Climb (No Measure)

3 Rounds not for time:

25 – Double Unders

7 – Tire Filps

3 – Reverse Wall Climbs

If you don’t have double unders yet then do 10 double under attempts.

Metcon

Metcon (Time)

With a Partner complete the following for time:

60 – Calorie Row

60 – Burpees

60 – Kettlebell Swings (53/35)

60 – Wall Ball (20/14)

60 – Ring Dips

60 – Wall Ball (185/125)

60 – Kettlebell Swings (53/35)

60 – Burpees

60 – Calorie Row

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (Weight)

EMOM – 10 Minutes

Clean* + Front Squat + Split Jerk

(@75% 1RM C&J)

*this is a full squat clean

Metcon

Metcon (Time)

7 Rounds for time of:

7 – Thrusters (95/65)

7 – Pull Ups

7 – Box Jumps (Jump up step down)

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 45 Second HS Hold

Minute 2: 12 Pistols / Box Side Step Ups*

Minute 3: 45 Second Double Unders**

*stand on the edge of the box on one leg and squat down until the opposite heel touches the ground then back up. Switch legs after 6 reps.

**no sub for double unders. Try for as many as you can get for 45 seconds

Metcon

Metcon (Time)

For Time:

21-15-9

KB Swings (53/35)

Push Ups

21-15-9

Push Press (95/65)

Toes To Bar

21-15-9

Power Clean (95/65)

Burpees

Jersey Devil CrossFit – CrossFit

Warm-up

Every Minute On The Minute for 9 Minutes: (No Measure)

45 Sec Work / 15 Sec Rest:

Minute 1: Handstand Hold

Minute 2: Bar Hang

Minute 3: Ring Support

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 – Single arm KB Front Rack walking lunges (53/35)*

10 – Burpee Box Jump Overs

10 – Single arm KB Push Press (53/35)*

*Switch arms after 5 reps

Cash Out

Metcon (No Measure)

Run 800 Meters and Row 1000 Meters easy pace.

Jersey Devil CrossFit – CrossFit

Happy 22nd Birthday Connor and Kyle!! Your birthday WOD had to include something you love and something you hate.

Weightlifting

Attempt a PR on something. Your choice!

Metcon

Metcon (Time)

300 Double Unders for time*

Every time you fail a double under or stop to rest you must do 22 Kettlebell Swings. (53/35)

If you can’t do double unders yet (shame on you) then you must do 600 single unders. But you must start the workout with 22 Kettlebell swings and do 22 Kettlebell swings after every 100 completed single unders (including the last set).

**There will be a 15 minute cap on this workout. I sincerely hope no one needs it.

Cash Out

Metcon (Time)

With a partner complete 22 – 100 Meter Row intervals for time (11 each). You must set your meter for distance intervals with 10 seconds rest between intervals and you must row each interval until the meter reads “0”. (Do not let go of the handle and dismount until meter reads 0!!).

Your team score will be your average interval time so make sure your meter is set correctly before you begin rowing.

Jersey Devil CrossFit – CrossFit

Happy Birthday Toniann!! Lets go heavy!

Weightlifting

Clean (3-3-3-1-1-1)

Suggested percentages:

65-70-80-85-95-100+%

Metcon

Metcon (Time)

3 Rounds for Time of:

10 – Clean and Jerk (135/95)

10 – Toes 2 Bar

10 – Bar Hop Burpees

RX Plus – 155/105

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (In 15 minutes build to a heavy single (Not 1RM))

Bar speed should be relatively fast. Perfect form – straight back. Once your bar starts to slow considerably or you form falters call it a day and move on.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 – Deadlift (60% 1RM)

7 – Chest 2 Bar Pull Ups

7 – Push Ups

9 – Kettlebell Swings (53/35)

400 – Meter Run

_______________________

RX Plus:

5 – Deadlift (60% 1RM)

7 – Muscle Ups

9 – Kettlebell Swings (53/35)

400 Meter Run