Boot Camp February 28th

Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Metcon (No Measure)

EMOM 10 Minutes:

Minute 1: 5 Deadlifts

Minute 2: 4 Slow Pull Up Negatives
Do 4 slow negatives with a 2 second hang hold at bottom.

Metcon

Metcon (Time)

10 Minute AMRAP of:

10 KB Snatch (5 each arm)

10 KB FR Walking Lunge (5 each arm)

10 Push Ups
Dumbells can be subbed for kettlebells

Cash Out

Bottom To Bottom Tabata Squats (No Measure)

8 Intervals of 20 seconds work and 10 seconds rest. Squats start and end at bottom. Rest 10 seconds at bottom.

Posted in WOD

Wednesday February 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (No Measure)

EMOM 10 Minutes:

Minute 1: 5 Deadlift @ 75%

Minute 2: 7 Weighted Pull Ups
If you can’t do weighted pull ups do strict pull ups.

If you can’t do strict pull ups do 4 slow negatives with a 2 second hang hold at bottom.

Metcon

Metcon (Time)

10 Minute AMRAP of:

10 KB Snatch 53/35 (5 each arm)

10 KB FR Walking Lunge 53/35 (5 each arm)

10 Ring Dips
Dumbells can be subbed for kettlebells

Box or bench dips can be subbed for the ring dips

Cash Out

Bottom To Bottom Tabata Squats (No Measure)

8 Intervals of 20 seconds work and 10 seconds rest. Squats start and end at bottom. Rest 10 seconds at bottom.

Posted in WOD

Tuesday February 27th

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5 X 5 (Build in weight))

Last set should be a struggle but not quite a 5 rep max.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cash Out

Metcon (No Measure)

25′ Handstand Walk X 4

Rest 1 minute between attempts
Scaling: 4 – wall walks X 4

Posted in WOD

Monday February 26th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

21-15-9 reps, for time of:

Power Clean, 95/65 lbs

Push Press, 95/65 lbs

Lateral Bar Hop Burpee

Cash Out

Metcon (Time)

4 rounds for time of:

25 Double Unders

25 Abmat Sit ups

Posted in WOD

Saturday February 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3 X 8 Build in weight each set)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 Deadlifts, 255/155 lbs

13 Push-ups

9 Box Jumps Overs 24/20

Posted in WOD

BCFebruary 23rd


Jersey Devil CrossFit – CrossFit Boot Camp

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Posted in WOD

Friday February 23rd


Jersey Devil CrossFit – CrossFit

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Posted in WOD

Thursday February 22nd

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 30 Second Handstand Hold

Minute 2: 45 Second Bar Hang

Minute 3: 1 Minute Plank on elbows

Metcon

Metcon (Time)

5 rounds for time of:

40 Double Unders

30 Box Jumps, 24/20 in

20 Kettlebell Swings, 53/35

Cash Out

Metcon (No Measure)

3 Sets of:

10-15 Dumbell Concentration Curls (each arm)

10-15 Banded Tricep Extensions

Rest 2 Minutes between rounds

Posted in WOD

Wednesday February 21st


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (4 Rounds for time)

Every 8 Minutes for 32 Minutes:

200 Meter Run

15 Thrusters 95/65

15 Toes To Bar

200 Meter Run

Cash Out

Metcon (Time)

Teams of 3 Row Race:

250 Each X 3

Posted in WOD

Tuesday February 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (3 Rounds for reps)

115/75 LB Power Snatch X max unbroken reps.

Rest 2 Minutes

95/65 Lbs Power Snatch X Max Unbroken Reps

Rest 2 Minutes

75/55 Lbs Power Snatch X Max Unbroken Reps
A set terminates at any point that the barbell is rested in the hang position for more than one full breath (exhale and inhale) or rests on the ground for anything more than a touch-n-go Rep

Metcon

Metcon (Time)

15-12-9 reps for time of:

Clean & Jerk, 135/95

Chest-to-bar Pull-ups

Posted in WOD