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
Superset with 10 Horizontal Ring Rows
3 Rounds For Time of:
800 Meter Run
15 Deadlifts (225/155)
15 Pull Ups
Scale deadlifts to 55-60% of 1RM
EMOM 9 Minutes of:
Minute 1: 3 – Reverse Wall Climbs
Minute 2: Plank
Minute 3: 10 – Ring Dips
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)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
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.
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
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
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
27-21-15-9 Rep Rounds of:
Row (Calorie)
Deadlift (185/135)
Rx Plus:
225/155
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
4 Rounds of:
10 – Tire Flips
1 – 100′ Prowler Push (90/45)
Rest 1 Minute Between Rounds
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
-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
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
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