Saturday March 31st

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 5 (add 5-10 lbs to each set from last week))

Super Set with 10 Horizontal Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete a 20 minute amrap of:

100 Meter Run

9 Deadlifts 115/75

7 Hang Power Cleans

5 Push Jerks

One partner works at a time and completes one full round.
Scale this if you need to so you can go umbroken on the bar work.

Posted in WOD

Friday March 30th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

5 Rounds for time of:

15 Front Rack Walking Lunges 95/65

30 Double Unders

Metcon

Metcon (AMRAP – Rounds)

‘Death by Burpee’

1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, 4 burpees the fourth minute, ………(continue as long as possible….or until death)

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Thursday March 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Complex HH,MH,2″ (Every 90 Seconds for 9 Minutes 6 Sets)

High Hang Snatch + Mid Hang Snatch + Snatch 2″ Below Knee
Pick a moderate weight (around 60-65% of your 1RM). The high hang snatch will be the limiter so make sure you are comfortable at the weight you choose for all 6 sets.

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Scaling options:

We’re shooting for at least 3 unbroken rounds. If you don’t think that is possible reduce the reps to 10-20-30-40. If that is still not possible consider doing assisted pull ups or push ups. Each round should take you somewhere between 3 and 4 minutes if scaled properly.

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Wednesday March 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM for 12 minutes)

Build to a heavy or near max triple.

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

15 Squat Cleans 115/75

25 Toes To Bar

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Tuesday March 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (Work Sets 3@70%, 3@80%, Max@90%)

Do 3 warm up sets at:

8@45%

5@50%

5@65%

Superset with 5-10 Strict Pull Ups after each work set

Metcon

Metcon (AMRAP – Reps)

15.2 (ish):

9 Minute AMRAP of:

2 Rounds of:

10 Overhead Squats 95/65

10 C2B Pull Ups

After completing the 2 rounds increase reps to 12, then 14, then 16….

Posted in WOD

Monday March 26th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Work Sets 3@70%, 3@80%, MAX@90%)

Do 3 warm up sets prior to work sets:

8@40%

5@50%

5@65%

Superset with 5 Tall Box Jumps after each work set

Metcon

Metcon (5 Rounds for time)

250 Meter Row

15 KB Swings 53/35

25 Wall Ball 20/14

35 Double Unders

Rest 1 Minute between rounds

Cash Out

Metcon (No Measure)

3 Sets of:

15 GHD Hip Extensions

15 GHD Sit Ups

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Saturday March 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 5 (Build to max))

Metcon

Metcon (Time)

For Time:

10 Handstand Push ups

20 Burpee box jump overs

30 Overhead Walking Lunges 45/35

40 Dumbell Alternating Snatch 50/35

50 Toes To Bar

60 Double Unders

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Friday March 23rd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 10 Burpees

Minute 2: 12/10 Calorie Row

Minute 3: 15 KB Swings

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Posted in WOD

Thursday March 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (1 Rep every 30 seconds for 15 minutes @75%)

Metcon

Metcon (Time)

For Time:

12-9-6-3 Rep Rounds of:

Power Snatch 95/65

Bar Hop Burpee

Cash Out

Metcon (No Measure)

3 X 10 Seated Med Ball Throws
Start laying on your back in a butterfly sit up position with a med ball overhead. Throw the med ball at the wall and simultaneously sit up to catch the ball as it returns.

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Boot Camp March 21st


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Power Clean (3-3-2-2-1-1 (build to a heavy single))

Immediately following each set of power cleans do 5 shin hops.

https://youtu.be/1H2-V-GGZtg

Metcon

Metcon (5 Rounds for time)

Every 4 Minutes for 20 Minutes:

30 Air Squats

20 Calorie Row

7 Clean & Jerks 135/95

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