Jersey Devil CrossFit – CrossFit
Weightlifting
Clean (E2MOM 1 Rep Build to Max in 12 Min)
Metcon
Metcon (Time)
4 Rounds for time of:
500 Meter Row
40 Double Unders
15 C2B Pull Ups
Cash Out
Metcon (Time)
Max Effort Handstand Hold
4 Rounds for time of:
500 Meter Row
40 Double Unders
15 C2B Pull Ups
Max Effort Handstand Hold
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
HALLOWEEN WORKOUT!!!
Zombie Angie:
With a Partner for time:
One partner works while the other assumes a Zombie position.
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
The partner not working must be in a “Zombie” static hold for the next exercise.
While doing pull ups the static hold is a push up plank.
Push ups – Anchored V-up
Sit Ups – Bottom of a Squat arms extended
Squats – Chin over bar hold
2 Rounds for time of:
50 – Double Unders
40 – KB Swings 53/35
30 – Wall Balls
20 – Burpees
10 – Toes To Bar
Build to a new 1RM
3 Rounds for time of:
250 Meter Row
10 Clean and Jerk 135/95
12 C2B Pull Ups
EMOM 9 Minutes
Minute 1: 20 DB/KB Snatch (10 Left, 10 Right)
Minute 2: 15/12 Calorie Row
Minute 3: 45 Sec HS Hold or 40′ HS Walk
5 Rounds Each For Time:
10 Pull Ups (strict if possible)
10 Ring Dips (strict if possible)
400 Meter Sandbag Run
Rest 90 Seconds
*Run can be with sandbags, med balls, weights, or weight vest. Minimum weight for Men-20lbs, Women-14Lbs.
7 Rounds (Each for time) of:
4 Thrusters (135/95)
50 Double Unders
20 Wall Balls (20/14)
Rest exactly 1 minute between rounds.
Every Minute on the Minute for 12 Minutes:
Minute 1 – 7 Touch and Go Power Snatches @ 60-70%
Minute 2 – 30 Double Unders
Minute 3 – 7 Back Squats
Minute 4 – 30 Double Unders
2 Rounds:
15-12-9-6
Row for Calories
Push Ups
Rest 3 Minutes
21-15-9 Rep Rounds of:
Deadlifts (225/155)
OH Walking Lunges (45/25)
Bar Hop Burpees
EMOM 9 Minutes:
Minute 1: 45 Second HS Hold
Minute 2: 45 Second Ring Support
Minute 3: 15 Alternating Jumping Lunges
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Scaling Options:
10 Pull Ups (With Bands)
20 Push Ups (With Bands or on Knees)
30 Sit Ups
40 Squats
Or
Partner Barbara:
Split reps with each partner doing 5 reps at a time. Keep your speed up and try to complete each round as fast as humanly possible!! There should be absolutely no idle time for each team!
Post total time including rest times. *Be exact with rest periods – no cheating!