Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

100 Double Unders

50 KB Swings 53/35

25 Push Press 95/65

Then:

2 Rounds of:

50 Double Unders

25 KB Swings 53/35

15 Push Press 95/65

Then:

3 Rounds of:

30 Double Unders

15 KB Swings 53/35

10 Push Press 95/65

Cash Out

Max Pull Ups (3 X Max Reps)

Max Rep Pull Ups:

Do 3 sets of max rep pull ups

Rest as needed between sets
These can be butterfly, kipping, strict, assisted pull ups, or ring rows. Scale so that your minimum reps per set are at least 10-15

Jersey Devil CrossFit – CrossFit

Weightlifting

3 DL + 2C + J (Every 2 Minutes for 12 Minutes (6 Sets))

3 Deadlifts + 2 Cleans + 1 Push Jerk
Build to max and post heaviest set. You can drop and reset after the first clean only.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

15 – Toes To Bar

10 – Deadlifts 115/75

5 – Hang Power Cleans 115/75

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

With a partner complete, 200 total Wall Balls 20/14, with a 10 Burpee penalty each time you break your set. Partner 1 begins and completes an unbroken set of wall balls. Once the set is broken partner 1 must do 10 burpees before partner 2 can start a set of wall balls. When partner 2 breaks the wall ball set he or she must do 10 burpees before partner 1 can attempt his second set. Continue on until each partner completes 100 wall balls. If one partner completes his or her 100 wall balls before the other, he must do each remaining burpee penalty with his partner. Both partners must do a final set of 10 burpees upon completion of the 200 wall balls.
RX Plus = 300 Wall Balls (150 each)

Cash Out

Metcon (Time)

3 X 250 Meter Row with 2:00 rest between rows.

This can also be done as a 3 person team race with each person rowing 250 meters for 3 rounds.

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3-3-3-3-3-3)

Build to max

Metcon

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)

EMOM 9 Minutes:

Minute 1: Minimum 10 Double Unders (Singles not allowed)

Minute 2: Bear Crawl (up and back) + 3 Burpees

Minute 3: 15 PVC OH Squats
In the first minute you MUST do at least 10 Double Unders. You may do them one at a time or try to string them together…whatever it takes. If you don’t complete all 10 in the minute continue trying until you do. Do not advance to another exercise until they are complete.

Metcon

Metcon (Time)

Rowing ‘Nancy’

5 Rounds for Time:

500 Meter Row

15 Overhead Squats 95/65

Jersey Devil CrossFit – CrossFit

Warm-up

Dumbell Lunges

Dumbell Lunges:

6 – Single Arm Front Hammer (left)

6 – Single Arm Front Hammer (right)

6 – Single Arm Overhead (left)

6 – Single Arm Overhead (right)

6 – Single Arm Side Hammer (left)

6 – Single Arm Side Hammer (right)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

25′ Dumbell Overhead walking lunge (Right) 50/35

8 Burpees over dumbell

25′ Dumbell Overhead walking lunge (Left) 50/35

8 Chest to bar pull ups

Cash Out

Metcon (AMRAP – Reps)

Tabata Abmat Sit Ups:

8 Rounds of 20 Seconds on and 10 Seconds off

Jersey Devil CrossFit – CrossFit

Weightlifting

High-Hang Clean (1 Rep EMOM 6 Min @ 50-65% 1RM Clean)

Rest one minute then:

Hang Clean (1 Rep Every 90 Sec for 6 Min @ 65-80%)

Rest one minute then:

Squat Clean (1 Rep E2MOM 6 Min @80+%)

Metcon

Metcon (Time)

For Time:

21-15-9 Rep Rounds of:

Power Clean 115/75

Hand Release Push Up
RX Plus – 135/95 and Handstand Push Ups

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3 X 8)

If you completed all 3 sets of 8 last week then add 5-10 lbs again this week.

Metcon

Metcon (Time)

For Time:

20 Pull Ups

25 Thrusters 75/55

1000 Meter Row

25 Thrusters 75/55

20 Pull Ups

Rx Plus = 10 muscle ups instead of pull ups

Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: :45 Sec Row

Minute 2: :45 Sec Double Unders

Minute 3: :45 Sec Handstand Hold

Metcon

Metcon (3 Rounds for reps)

Complete 3 – 5 Minute AMRAPs of:

2 Single Arm Alternating Dumbell Snatch 50/35

2 Burpees over Dumbells

4 Single Arm Alternating Dumbell Snatch 50/35

4 Burpees over Dumbells

6 Single Arm Alternating Dumbell Snatch 50/35

6 Burpees over Dumbells

8 Single Arm Alternating Dumbell Snatch 50/35

8 Burpees over Dumbells…….Continue adding 2 reps per round for the remainder of the each AMRAP

Rest 5 Minutes between AMRAPs. Restart each AMRAP from the beginning.

Jersey Devil CrossFit – CrossFit

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run