160130 Saturday Jan 30th


Jersey Devil CrossFit – CrossFit

Buy In

Metcon (3 Rounds for reps)

3 Rounds not for time of:

5 – Muscle Ups or (5 Pull Ups and 5 Dips)

Max Rep Push Ups*

*as many push ups as you can do in one set without resting for more than 3 seconds at the top of the push up. No rest is allowed at the bottom and knees, hips, and stomach must not touch the ground. Chest to deck.

Rest as needed between rounds but go directly from muscle ups (or dips) to push ups.

Post total push ups per round

Metcon

Metcon (Time)

3 Rounds for time of:

15 – Deadlifts (@ 60% 1RM)

15 – Toes To Bar

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160129 Friday Jan 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Find your 5 Rep Max Then 5 @ (-30lbs))

After finding your 5 Rep Max do 1 drop set of 5 reps at 30lbs less. If your 5 rep max is over 330lbs then your drop set should be 40lbs less

Post only your 5 Rep Max Weight

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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160128 Thursday Jan 28th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

Tabata ‘Fight Gone Bad’

Tabata Wall Ball (20/14)

Tabata Sumo Deadlift High Pull (75/55)

Tabata Box Jump (24/20)

Tabata Push Press (75/55)

Tabata Row (Cal)

Each Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Complete all 8 intervals for each exercise before moving to the next.

There is no additional rest between exercises.

Score is total reps for all 5 stations combined.

Cash Out

Metcon (Time)

100 Abmat Sit Ups for time

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160127 Wednesday Jan 27th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (Weight)

EMOM 4 Minutes:

Power Snatch + Snatch

Build to 80%
2 minute transition break between EMOMS

Metcon (3 Rounds for weight)

E2MOM 6 Minutes:

Set 1: 1 PS + 1 Snatch @ 85%

Set 2: 2 PS + 2 Snatch @ 80%

Set 3: 3 PS + 3 Snatch @ 75%

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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160126 Tuesday Jan 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3 Rounds X 10 Reps @ 65% Superset)

Super Set Bench Press with 10 Ring Rows (Horizontal)

Get as horizontal as possible to allow 10 reps per set

*Rest as needed between rounds

Metcon

Metcon (Time)

4 Rounds for time of:

10 – Toes 2 Bar

15 – Box Jumps (24/20)

20 – Wall Balls (20/14)

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160125 Monday Jan 25th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM – 9 Minutes

Minute 1: 3-Muscle Ups or 5-10 Strict Pull Ups

Minute 2: 30-Double Unders

Minute 3: 5-Tall Box Jumps

Metcon

Metcon (5 Rounds for reps)

On a 2 Minute running clock complete the following:

3 – Hang Power Cleans (115/75)

6 – Shoulder To Overhead

9 – Front Squats

Max Bar Hop Burpees

X 5 Rounds

Rest 2 minutes between rounds.

RX Plus (135/95)

Score for each round is burpee reps.

Posted in WOD