Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

Every Minute on the Minute for 9 Minutes:

Minute 1 – 12 Alternating DB or KB Snatches

Minute 2 – 12 Single Arm DB Overhead Walking Lunges (6 steps per arm)

Minute 3 – 20 Plank Shoulder Taps

Metcon

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Front Squat

Toes to Bar

Jersey Devil CrossFit – CrossFit

EMOM

Squat Clean and Jerk (1 Rep E2MOM for 12 Minutes (Build to Max))

Metcon

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Hang Squat Cleans (115/75 lbs)

Bar-Facing Burpees Over the Barbell

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (Weight)

EMOM 12 Minutes:

Minute 1: 5-Deadlifts @ 70%

Minute 2: 7-Bar Hop Burpees

Minute 3: 9-Push Ups

Metcon

Metcon (Time)

4 Rounds for time of:

400 Meter Run

15 Box Jumps 24/20

15 Wall Balls 20/14

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 X 4 (Start at 80%))

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

12 Power Cleans (115/85 lbs)

12 Push Presses (115/85 lbs)

12 Front-Racked Alternating Reverse Lunges (115/85 lbs)

Cash Out

Metcon (Time)

Accumulate 3 minutes in a nose to wall handstand hold

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5 X 5 Work to a 5 Rep Max)

Minimum 5 Sets. Post heaviest set of 5

Metcon

Metcon (Time)

For Time:

25 Pull Ups (Strict if possible)

50 Calorie Row (or 800M Run)

75 Push Ups

100 Abmat Sit Ups

125 Air Squats

150 Double Unders
Must complete each exercise before moving on to the next.

Cash Out

Metcon (3 Rounds for time)

Ring Support (max time) X 3

Rest as needed between rds

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 20 Ketllebell Swings

Minute 2: 10 Burpees

Minute 3: 7-10 Strict Pull Ups

Minute 4: 15 Push Ups

Metcon

Metcon (Time)

Partner “Double Diane”:

42 Deadlifts 225/155

42 Handstand Push Ups

30 Deadlifts

30 Handstand Push Ups

18 Deadlifts

18 Handstand Push Ups
Split the reps up evenly however you like.

Cash Out

Metcon (Calories)

4 Rounds:

Ski, Bike, or Row:

One Minute on, One Minute off

Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (Find Your 1RM)

Metcon

Metcon (Time)

3 Rounds of:

10 Hang Power Snatch 95/65

15 Pull Ups

Cash Out

Metcon (3 Rounds for time)

30 – 20 – 10

GHD Sit Ups

400 Meter Run

Rest 1 Minute after each round
Sub abmat sit ups for GHD sit ups

Jersey Devil CrossFit – CrossFit

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch (2 Reps E2MOM 10 Minutes)

Start at 80% and build to max

Metcon

Metcon (No Measure)

EMOM 20 Minutes:

Minute 1: 8-10 Strict Pull Ups

Minute 2: 15 Box Jumps

Minute 3: 15 DB/KB Snatch

Minute 4: 15/12 Calorie Row

Jersey Devil CrossFit – CrossFit Boot Camp

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 with one person working at a time and completing a full round :

20 Minute AMRAP:

250 Meter Row

10 Hang Power Cleans 115/75

10 Front Rack Walking Lunges

5 Lateral Bar Hop Burpees

Cash Out

Metcon (Time)

Accumulate 7 minutes in a push up plank hold as quickly as possible