Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5@45%, 5@55%, 5@65%, 5@75%, MAX@85%)

Your last (max rep) set should be close to 5 reps. If it’s not you may need to slightly adjust your 1RM estimate for next time.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

7 Box Jumps 24/20

7 Burpees

7 KB Swings 53/35

Cash Out

KB RTwists (3 X 15)

Kettlebell Russian Twists

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 10 Wall Ball 20/14

Minute 2: 100 Meter Run

Minute 3: 15 KB Swings

Metcon

Metcon (3 Rounds for time)

3 Rounds (Each for time) of:

500 Meter Row

30 Thrusters 95/65

20 Push Ups

Rest 2 Minutes

Cash Out

Metcon (Time)

200 Double Unders for time

Or

3 Minute Max Rep Double Unders
No single unders!

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean Complex #2 (E2MOM 12 Minutes (Build in weight))

High Hang Clean + Mid Hang Clean + Clean 2″ Below Knee
Increase weight each round as long as form stays good

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

6 Ground To Overhead 135/95

12 Toes To Bar

Cash Out

800m Run (Time)

Max Effort 800m Run

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5@45%, 5@55%, 5@65%, 5@75%, MAX@85%)

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

50 Double Unders

15 Overhead Squat 95/65

Cash Out

Dumbell Rows (3 Sets of 15 Reps (per arm))

Single Arm Dumbell Rows. (Using a bench for support)
Rest as needed between sets

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5@45%, 5@55%, 5@65%,5@75%, MAX@85%)

Your last (max rep) set should be close to 5 reps. If it’s not you may need to slightly adjust your 1RM estimate for next time.

Metcon

Metcon (5 Rounds for time)

5 Sets (each for time) of:

15 Wall Ball 20/14

15 Pull Ups

Rest :60

Cash Out

Metcon (No Measure)

400 Meter Sled Drag 70/35

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady Rounds of:

10 Kettlebell swings

10 Goblet squats

10 Push Ups

Metcon

Metcon (Time)

3 Rounds for time of:

15 Deadlift 225/155

15 Bar Hop Burpees

Cash Out

Metcon (2 Rounds for reps)

2 sets of max rep wall balls 20/14
Rest 4 minutes between sets

Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: Handstand Hold

Minute 2: Plank Hold

Minute 3: Chin Over Bar Hold

Minute 4: 100 Meter Run

Metcon

Metcon (Time)

With a partner complete the following:

1600 Meter Run or 2000 Meter Row

50 Pull Ups

100 Push Ups

200 Squats

1600 Meter Run or 2000 Meter Row
Split up the work on each exercise including the run.

Cash Out

Metcon (No Measure)

800 Meter Partner Sandbag or Farmers Carry

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Complex HH,MH,2″ (E2MOM 12 Minutes)

High Hang Snatch + Mid Hang Snatch + Snatch 2″ Below Knee
Post heaviest weight

Metcon

Metcon (AMRAP – Reps)

For Max Reps/Calories:

2 Minute Ski Erg (calories)

2 Minute Rest

2 Minute Burpee Box Jumps

2 Minute Rest

2 Minute Row (calories)

2 Minute Rest

2 Minute Double Unders
2 minutes work 2 minutes rest so pace yourself to get the most out of your 2 minutes.

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5X5 @ 70%)

Superset with 6-10 strict pull ups.

Rest as needed between sets

Metcon

Metcon (Time)

For Time:

Rounds of 30-20-10

KB Swings 53/35

Air Squats

Box Jumps 24/20

Cash Out

Metcon (No Measure)

3 Sets of 25 GHD Sit Ups

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (3X10 @ 60%)

Rest as needed between sets.

Metcon

Metcon (Time)

5 Rounds for time of:

15 Wall Balls 20/14

15 Pull Ups

200 Meter Run

Cash Out

Metcon (No Measure)

EMOM 6 Minutes

:30 second handstand hold