Jersey Devil CrossFit – CrossFit

Happy Halloween!!

Weightlifting

Snatch (1 Rep E2MOM 12 Minutes (Build to 1RM))

Metcon

Metcon (Time)

For time:

40 Kettlebell Swings (53/35)

20 Alternating Reverse Lunges with KB Goblet Hold

20 Pull-Ups

30 Kettlebell Swings

15 Alternating Reverse Lunges with KB Goblet Hold

15 Pull-Ups

20 Kettlebell Swings

10 Alternating Reverse Lunges with KB Goblet Hold

10 Pull-Ups

Cash Out

Metcon (AMRAP – Reps)

Tabata KB Russian Twists

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5@50%, 5@60% 3@70%, 3@80%, Max@90%)

Metcon

Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Wall Ball Shots (20/14 lbs)

60 seconds of Rest

60 seconds of Power Cleans (135/95 lbs)

60 seconds of Rest

60 seconds of Box Jumps (24″/20″)

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps Every 90 seconds for 9 minutes (6 sets))

Build to a heavy set of 3

Metcon

Metcon (Time)

For Time:

Run 400 Meters

5 Rounds of:

5-Pull Ups

10-Air Squats

Row 500 Meters

5 Rounds of:

5-Pull Ups

10-Air Squats

Run 400 Meters

5 Rounds of:

5-Pull Ups

10-Air Squats

Row 500 Meters

5 Rounds of:

5-Pull Ups

10-Air Squats

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (5 Reps E2MOM 10 Minutes @ 75%)

Metcon

Metcon (3 Rounds for time)

Every 5 Minutes for 15 Minutes (3 Sets)

500 Meter Row

20 Push Press 95/65

10 Box Jump Overs
Post time for each round.

RX Plus 115/75

Cash Out

Metcon (AMRAP – Reps)

Tabata Sit Ups

8 Rounds of 20 seconds on and 10 seconds off for total reps.

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes (Static Holds):

Minute 1: Handstand Hold

Minute 2: Squat Hold (10lb plate out front)

Minute 3: Ring or Box Support

Metcon (No Measure)

EMOM 9 Minutes (Static Holds):

Minute 1: Handstand Hold

Minute 2: Squat Hold (10lb plate out front)

Minute 3: Ring or Box Support

Metcon

Metcon (Time)

5 Rounds for time of:

400 Meter Run

21 – OH Walking Lunge 45/25 lb plate

15 – Push Up

9 – Plate Burpees

Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (No Measure)

Every Minute on the Minute for 9 Mins:

Minute 1 – 10 Alternating Pistols

Minute 2 – 8-10 Perfect Push Ups

Minute 3 – 100 Meter Run

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

5 Pull Ups (Strict)

10 Wall Balls 20/14

15 Kb Swings 53/35
Sub for strict pull ups is Horizontal Ring Rows or Ring Rows

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Do not start your first set at 65%. Do 2-3 warm up sets at progressively heavier weights.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

5 Pull Ups (Strict)

10 Wall Balls 20/14

15 Kb Swings 53/35
Sub for strict pull ups is Horizontal Ring Rows or Ring Rows

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Complex HH,MH,2″ (E2MOM 10 Minutes)

High Hang Snatch + Mid Hang Snatch + Snatch 2″ Below Knee
Build to max

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Cash Out

Metcon (No Measure)

3 – 100 Meter Farmers Carry 53/35

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5@65%, 5@75%, 5@85%)

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP of:

3 – Thrusters 95/65

3 – Toes to Bar

6 – Thrusters

6 – Toes to Bar

9 – Thrusters

9 – Toes to Bar

12 – Thrusters

12 – Toes to bar

15 – Thrusters

15 – Toes to Bar…………

Continue adding 3 reps per round for the remainder of the AMRAP

Cash Out

Teams of 3 – 2,250 Meter Row (250Meters each 3 times)

()

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

Saturday Chipper!

For Time:

70 Burpees

60 Sit Ups

50 KB Swings 53/35

40 Pull Ups

30 Handstand Push Ups

20 Box Jump Overs

10 Calorie Row/Bike/Ski