Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 5 @ 65%)

Superset with 10 Horizontal Ring Rows

Metcon

Metcon (Time)

3 Rounds For Time of:

800 Meter Run

15 Deadlifts (225/155)

15 Pull Ups
Scale deadlifts to 55-60% of 1RM

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes of:

Minute 1: 3 – Reverse Wall Climbs

Minute 2: Plank

Minute 3: 10 – Ring Dips

Metcon

Metcon (Time)

For Time:

15 – Power Cleans (135/95)

30 – Toes To Bar

30 – Box Jumps (24/20)

15 – Push Presses (115/75)

30 – Double Unders

30 – Burpees

15 – Thrusters (95/65)

30 – Pull Ups

30 – KB Swings (53/35)

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5 X 5 (Build To 5RM))

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch (EMOM 10 Minutes Build To Max)

One minute is not much time to rest and change weights, so have your weights ready from the start and know the 1RM you are shooting for. Tip: you do not have to increase weight every round.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

7 Deadlifts (275/165)

1 – 100′ Shuttle Sprint

14 – Alternating Pistols

21 – Double Unders

1 – 100′ Shuttle Sprint

*Sub 24″ alternating box step ups for pistols

RX Plus – Deadlift (315/205) lbs

Cash Out

L-Sit (Max hold for time)

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (Build to a 1Rm)

Metcon

Metcon (Time)

3 Rounds for time of:

25 – GHD Sit Ups

50′ Handstand Walk

50′ Overhead Walking Lunge (155/115)

Scaling Options:

-Abmat Sit Ups for GHD Sit Ups

-20 – Shoulder Taps (in handstand or plank) for Handstand Walk

-Scale weight for ovehead lunges

Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Squat (1 Rep Max (3 Attempts))

Metcon

Metcon (Time)

For Time:

2 – Rounds of Cindy

5 – Clean & Jerks (145/115)

2 – Rounds of Cindy

4 – Clean & Jerks

2 – Rounds of Cindy

3 – Clean & Jerks

2 – Rounds of Cindy

2 – Clean & Jerks

2 – Round of Cindy

1 – Clean & Jerk

1 Round of Cindy = 5 pull ups, 10 push ups, 15 air squats

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3-3-3-3-3-3 (Build to Max))

Metcon

Metcon (Time)

27-21-15-9 Rep Rounds of:

Row (Calorie)

Deadlift (185/135)

Rx Plus:

225/155

Cash Out

Metcon (Time)

For Time:

10 – KB Snatch Right (53/35)

15 – Toes To Bar

10 – KB Snatch Left

15 – Toes To Bar

10 – KB Snatch Right

15 – Toes To Bar

10 – KB Snatch Left

Jersey Devil CrossFit – CrossFit

Buy In

Metcon (No Measure)

4 Rounds of:

10 – Tire Flips

1 – 100′ Prowler Push (90/45)

Rest 1 Minute Between Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP Of:

20 – Calorie Row

20 – Box Jump Overs

20 – Shoulder To Overhead (95/65)

RX Plus:

30/20 Cal Row

20 – Burpee Box Jump Overs (24/20)

10 – Strict Handstand Push Ups

Jersey Devil CrossFit – CrossFit

Warm-up

Partner Warm Up (No Measure)

-Partner Over and Unders (10 each)

-Partner Wheelbarrows (gym floor)

-Partner Leapfrog (gym floor)

-Partner Carry (100′ – length of bldg)

-Partner Tire Flip X 10

Metcon

Metcon (AMRAP – Reps)

In teams of 2, you and your partner move through 5 stations alternating work/rest to score AMRAP in 60 seconds of;

KB Swings (53/35)

Rest 60 seconds

Abmat Sit Ups

Rest 60 Seconds

Calorie Row

Rest 60 seconds

Burpees to a 45lb Plate

Rest 60 seconds

Double Unders

Rest 60 Seconds

X 3 Rounds

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (2-2-2-2-2-2 (Build to 2 Rep Max))

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

100 – Meter 2 Arm Farmers Carry (53/35)

10 – Wall Balls (20/14)

10 – Pull Ups

10 – Hand Release Push Ups

RX Plus:

30/20 lb Wall Balls

C2B Pull Ups

Handstand Push Ups