Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4X4 @ 87.5%)

Shoulder Press (Rest Pause Strict Press w/dumbells @ 25% 1RM Press)

Do a max rep set, then rest for 15 slow deep breaths, then do another max rep set, rest another 15 breaths and do one more max rep set for a total of 3 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

10 Thrusters 95/65

5 Bar muscle ups

Cash Out

Metcon (3 Rounds for reps)

Push up ladder:

Climb the ladder as far as you can go for unbroken reps.

1-2-3-4-5 ect until you fail to hit the set unbroken.

RX plus = X 3

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (Build to a 3 rep max)

Controlled on the way down, reset at bottom on each rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

4 – Power Cleans (205/135)

8 – Push Ups

12 – Air Squats

Cash Out

Metcon (2 Rounds for time)

800 Meter Run X 2

3:00 minutes rest between efforts

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (1×4 @75%, 4×4 @ 80%)

Metcon

Metcon (Time)

5 Rounds for time of:

45 Double Unders

15 Push Jerks (115/75)

10 Bar Hop Burpees

Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean (E2MOM 20 min)

Rounds 1-5: 1 High hang clean (build to max.)

Lower the weight after set 5 and build again for sets 6-10.

Metcon

Metcon (5 Rounds for time)

5 rounds each for time of:

10 Strict pull ups

10 Ground to overhead 115/105

10 bar hop burpees

100 meter run

Rest 3 minutes between rounds.

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3X3@90%)

Metcon

Metcon (Time)

With a partner complete the following for time.

800 Meter Sandbag Run

200 Pushups

200 Walking Lunges

800 Meter Sandbag Run

*Do the 400 meter sandbag runs together switching the sandbags as needed. Split up the reps however you like for the push ups and lunges with only one partner working at a time. Example: 10 Rounds each of 10 push ups and 10 lunges.

***SCALE AS NEEDED***

Jersey Devil CrossFit – CrossFit

EMOM

EMOM Skills Warm Up (DB press, step ups, plank) (No Measure)

Every Minute on the Minute for 9 Minutes:

45 Sec Work / 15 Sec Rest:

Minute 1: DB Strict Press

Minute 2: Box Step Ups

Minute 3: Handstand Hold or Straight Arm Plank

Metcon

Metcon (Time)

For Time:

70 – Burpees

60 – Toes To Bar

50 – Kettlebell Swings (53/35)

40 – Pull Ups

30 – OH Walking Lunges (45/25)

20 – HS Push Ups

10 – Kettlebell Snatch (5 each arm) (53/35)

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4X4 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

20 – Wall Balls (20/14)

10 – Power Cleans (155/105)

10 – Handstand Push Ups

Cash Out

Metcon (No Measure)

3 Rounds of:

30 Seconds of abmat sit ups

30 Seconds Rest

30 Second Hollow Hold

1 Minute Rest

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (Build to a heavy set of 5 )

Control descent and reset at bottom. Try to use the same weight as last weeks Heavy set of 4

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

10 Box Jump Overs (24/20)

2 – Hang Power Snatch (115/75)

10 Box Jump Overs (24/20)

4 – Hang Power Snatch (115/75)

10 Box Jump Overs (24/20)

6 – Hang power Snatch (115/75)

….. Continue adding 2 reps each round for the remainder of the 8 Minutes

Cash Out

Metcon (AMRAP – Rounds)

Death by Pull Ups and Toes To Bar:

Minute 1: 1 Pull Up & 1 Toes to Bar

Minute 2: 2 Pull Ups & 2 Toes to Bar

Minute 3: 3 Pull Ups & 3 Toes to Bar

And so on…….

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (1X3@75%, 4X3@80% Strict)

Metcon

Metcon (Time)

For Time:

6 – Squat Cleans (225/135)

6 – Muscle Ups

Run 400M

6 – Squat Cleans (225/135)

6 – Muscle Ups

Run 400M

6 – Squat Cleans (225/135)

6 – Muscle Ups

Run 400M

6 – Squat Cleans (225/135)

6 – Muscle Ups
Scale: weight on cleans, Chest to Bar or Pull Ups for Muscle Ups, 200M Runs

Cash Out

Metcon (Time)

In teams of 3 complete a 3,000 meter row. In 250 meter intervals for time.

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Min 1: 15 Push Ups

Min 2: 10 KB Swings

Min 3: 10 Box Jumps

Metcon

Metcon (5 Rounds for time)

5 Rounds Each For Time:

1 – Hang Clean @80%

1 – Hang Clean and Jerk @80%

10 – Pull Ups

250 Meter Row or 200 Meter Run

Rest 3 Minutes Between Rounds

Weightlifting

Romanian Deadlift

4 X 8 Heavy