Thursday August 31st


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 10 Minutes:

Odd Minutes: 20 Weighted Walking Lunges (DB or KB)

Even Minutes: 100′ Prowler Push (Heavy)

Metcon

Metcon (Time)

3 Rounds for time of”

800 Meter Run

20 Kettlebell Snatch (53/35)

50 Abmat Sit Ups

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Wednesday August 30th

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner alternate rounds to complete a 10 Minute AMRAP of:

10 Pull Ups

10 Goblet Squats 53/35
Rest 5 Minutes Then

Metcon (AMRAP – Rounds and Reps)

With a partner alternate rounds to complete a 10 Minute AMRAP of:

250 Meter Row

6 Burpee Box Jump Overs

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Tuesday August 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean (EMOM 10 Minutes @ 80%)

**Full Squat

Metcon

Metcon (Time)

5 Rounds for time of:

30 Double Unders

20 Kettlebell Swings

10 Handstand Push ps

Cash Out

Metcon (2 Rounds for reps)

2 sets of max rep unbroken Wall Ball tosses (20/14)

Rest as needed between sets.

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Monday August 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

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

Super Set each set with 5 Negative Pull Ups with a 5 second descent.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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Saturday August 26th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

15-12-9 Rep Rounds of:

Deadlift (1.25X Bodyweight Men/ Bodyweight Women)

Pull Ups

Push Ups

Cash Out

Metcon (5 Rounds for time)

5 X 250 Meter Row

2 Minute rest

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Friday August 25th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

10 Rounds for time of:

3 Front Squat (@60-65% from ground)

6 Bar Hop Burpees

12 Kettlebell Swings (53/35)

Rest 1 minute between rounds

Cash Out

Metcon (Time)

40-30-20-10 Rep Rounds for time of:

Double Unders

Abmat Sit Ups

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Thursday August 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Snatch (1 Rep EMOM 10 Minutes @ 80%)

*Full Squat.

Metcon

Metcon (Time)

For Time:

27-21-15-9 Rep Rounds of:

Power Snatch (75/55)

Wall Ball 20/14

Calorie Row

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Boot Camp August 23rd


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Weighted Pull-ups (5 X 5)

Same weight across all 5 sets. If you can’t do strict pull ups without a band then do 5×5 strict pull ups with a band or 5×5 slow negatives, no weight. Rest as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Air Squats

10 Push Ups

20 Box Step Ups

10 Toes To Bar

Cash Out

Metcon (No Measure)

100 Meter Farmers Carry X 3

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Wednesday August 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (5 X 5)

Same weight across all 5 sets. Rest as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Air Squats

10 Push Ups

20 Walking Lunges

10 Toes To Bar

Cash Out

Metcon (No Measure)

100 Meter Farmers Carry X 3 (53/35)

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Tuesday August 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (No Measure)

10 Minute EMOM:

Minute 1: 7-Deadlift @ 60%

Minute 2: 25 Yard Shuttle Run

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

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