Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5@65%, 5@75%, Max@85%)

Do at least 3 warm up sets before your work sets.

Metcon

Metcon (Time)

5 Rounds For Time of:

200 Meter Run

7 Push Press 115/75

14 Back Squats 115/75

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

4 Rounds for time of:

400 Meter Run

10 Deadlifts @ 60%

25 Double Unders

Cash Out

Metcon (No Measure)

100 Walking Lunges

Jersey Devil CrossFit – CrossFit

Buy In

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (AMRAP – Rounds and Reps)

Against a 3 minute clock complete and AMRAP of:

10 – Pull Ups

20 – Push Ups

30 – Sit Ups

40 – Air Squats

Rest exactly 3 minutes and repeat for a total of 5 Sets. Resume each round exactly where you left off on the previous round. Post total rounds and reps completed.

Jersey Devil CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Weight)

E3MOM 30 Minutes:

3- Front Squats (Heavy, taken from floor)

6 – Bar Hop Burpees

12 – Kettlebell Swings 53/35
Post barbell weight used

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Metcon (No Measure)

1500 Meter Row – easy pace

Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean + Clean EMOM (E2MOM 12 Minutes)

1 – Hang Clean (squat) + 1 – Clean (squat)
Build in weight each set. Post weight for heaviest set completed.

Metcon

Metcon (Time)

5 – Rounds for time of:

10 – Hang Power Cleans 115/75

30 – Double Unders
If you can’t do double unders yet…….then do 30 single unders and 10 Burpees each round. No exceptions.

The only thing keeping you from double unders is your will to learn.

Cash Out

Metcon (No Measure)

3 Rounds of:

100′ Sled Sprint (95/45)

Immediately followed by:

10 -Push Ups + 100′ Sprint

Rest 2 Minutes between rounds
100′ is the length of the building

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (1-1-1-1-1-1)

10 minutes to find todays 1RM Push Press

Metcon

Metcon (Time)

For Time:

800 Meter Run

Immediately followed by:

3 sets of:

10 – Push Presses 95/65

15 – Box Jumps 24/20

Immediately followed by:

40 – Toes To Bar

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Metcon (No Measure)

3 Sets of 15:

Weighted Back Extensions

or

Weighted Good Mornings
For the weighted back extensions hold the weight behind you on your upper back and concentrate on complete thoracic extension

Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (Weight)

EMOM 10 Minutes:

Odd Minutes: 7 – Deadlift @ 60%

Even Minutes: 5 – Tall Box Jumps 30/24

Metcon

Metcon (Time)

For Time:

10 – HS Push Ups

20 – Thrusters 75/55

30 – KB Swings 53/35

40/30 Cal Row

30 – KB Swings 53/35

20 – Thrusters 75/55

10 – HS Push Ups

Jersey Devil CrossFit – CrossFit

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

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

800 Meter Run

EMOM

Metcon (No Measure)

Every Minute on The Minute for 6 Minutes Complete:

5 Single Arm KB Swings + 5 SA KB Snatch+ 5 SA KB Thrusters

Alternate arms every other minute (Left arm minute 1, right arm minute 2, …..)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady Rounds of:

10 Calorie Assault Bike

10 Barbell Muscle Snatch

10 Barbell Snatch Balance

10 Barbell Shoulder Presses

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If your not comfortable with overhead squats because of flexibility issues, increase the weight and do front squats. Work on your OHS flexibility with bands and pvc after completing the workout