Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (4 X 4 (Start around 80%))

Metcon

Metcon (Time)

3 Rounds For Time:

30 Alternating Pistols

20 Hang Power Cleans 95/65

10 Muscle Ups (Bar or Ring, practice your weakness)
Scale with the following:

Pistols – 20″ Weighted Box Step Ups

Muscle Ups – 10 Pull Ups, 10 Dips

Cash Out

Metcon (No Measure)

3 Rounds:

Row :60

10 Handstand Push Ups

Rest :60
Sub Dumbell presses for handstand push ups if needed.

Jersey Devil CrossFit – CrossFit

Weightlifting

Squat Clean (3 Reps E2MOM for 5 Minutes (Start around 80%))

Metcon

Metcon (Time)

20-15-10-5 Rep Rounds of:

Push Ups

Overhead Squats 95/65

Cash Out

Metcon (Time)

In Teams of 3:

Ski/Row 3000 Meters (250 Meter intervals)

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Jerk (3 X 3 Moderate, Heavy, Moderate)

Metcon

Metcon (Time)

9-7-5-3 Rep Rounds of:

Squat Cleans 185/125

Bar Muscle Ups
Sub strict pull ups and dips for bar muscle ups

Metcon

Metcon (4 Rounds for time)

4 rounds:

1K Bike

100′ D-Ball Carry w/25′ turnarounds

Rest :60

Jersey Devil CrossFit – CrossFit

And so it begins! The 2017 CrossFit Open is HERE!!!

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Jersey Devil CrossFit – CrossFit

Weightlifting

Squat Clean and Jerk (1 Rep EMOM 10 Minutes @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15 Power Snatch 75/55

30 Double Unders

250 Meter Row

Cash Out

Metcon (No Measure)

60 Calorie Row/Bike/Ski at an easy pace.

Jersey Devil CrossFit – CrossFit

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Box Jumps @ 24/20

KB swings @ 35/25

Push Press @ 45/35

Wall Balls @ 20/14

Cash Out

Metcon (Distance)

Tabata Row for Meters:

20 seconds of work, 10 seconds of rest for 8 rounds

Immediately following the last tabata interval row 250 meters at an easy pace

Post total meters rowed for the Tabata Interval only

Jersey Devil CrossFit – CrossFit

February Double under Challenge:

21 Unbroken Double Unders

Weightlifting

Back Squat (4X4 @ 80% )

Feel free to increase weight each set if you’re feeling good. Post heaviest set.

Metcon

Metcon (Time)

5 Rounds for time of:

21 Kettlbell Swings 53/35

12 Handstand Push Ups (Kipping)

Cash Out

Metcon (5 Rounds for time)

5 Rounds of:

20/15 Calorie Ski

Rest :90 between rounds

Jersey Devil CrossFit – CrossFit

February Double Under Challenge:

20 Unbroken Double Unders

Weightlifting

Snatch (3 Reps E2MOM for 10 Minutes @ 70-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 – Box Jump Overs (24/20)

15 – C2B Pull Ups

10 – Clean & Jerk (135/95)

Cash Out

Metcon (No Measure)

Immediately following Metcon – Run 800 Meters

Jersey Devil CrossFit – CrossFit

February Double Under Challenge:

18 Unbroken Double Unders

Weightlifting

Deadlift (6@65%, 5@75%, 4@85%, 1@95%)

Metcon

Metcon (Time)

3 Rounds for Time of:

50 – Wall Balls 20/14

30 – Double Unders

10 – Chest To Bar Pull Ups

400 Meter Run

Cash Out

1000m Row (Time)

Max Effort 1000m Row

Jersey Devil CrossFit – CrossFit

February Double Under Challenge:

17 Unbroken Double Unders

Weightlifting

Back Squat (3 Rounds 1:00 On 3:00 Off (@ 70%))

Max back squats in 1 set

Metcon

Metcon (Time)

10 Rounds:

4 Hang Power Clean 155/105

4 Shoulder To Overhead 155/105

4 Muscle Ups

Rest :30 between rounds
20 Minute Time Cap