Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 12 Minutes (add 5-10lbs from last wk))

Metcon

Metcon (2 Rounds for time)

Complete 2 Rounds (each for time) of:

500 Meter Row

30 Wall Balls 20/14

15 Pull Ups

Rest 4 minutes between rounds

Metcon

800m Run (Time)

Max Effort 800m Run

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (6 X 3 (add 5-10 lbs to last weeks weight))

Metcon

Metcon (Time)

In teams of 3, alternate rounds to complete 10 rounds each of:

3 Front Squats 135/95

6 Bar Hop Burpees

12 Kettlebell Swings 53/35

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 30 Second HS Hold

Minute 2: 25 Double Unders

Minute 3: 14 Alternating DB or KB Snatch 50/35

Metcon

Metcon (Time)

3 Rounds for time of:

5 Power Clean 155/105

10 Toes to bar

250 Meter Row

5 Power Clean 155/105

10 Toes to bar

200 Meter Run

Rest 1 minute between rounds
Post total time, including rest.

Cash Out

Metcon (No Measure)

Ski Erg or Assault Bike Sprints

6 X 10 Calorie. 2:1 work rest ratio

Jersey Devil CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

8 Rounds for time of:

10 Burpees

15 Jumping Alternating Lunges

20 Double Unders

Shuttle Run 5-10-15-20

Rest 1:30 Between Rounds

Cash Out

Metcon (No Measure)

400 Meter Farmers Carry 53/35

Rest as needed

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 12 Minutes @ 75%)

Metcon

Metcon (Time)

For time:

200 Meter Run

27 Wall Balls 20/14

27 Box Jumps 24/20

200 Meter Run

21 Wall Balls 20/14

21 Box Jumps 24/20

200 Meter Run

15 Wall Balls 20/14

15 Box Jumps 24/20

200 Meter Run

9 Wall Balls 20/14

9 Box Jumps 24/20

Cash Out

Metcon (No Measure)

5 Prowler Sprints (Heavy)

Rest as needed

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (6 X 3 @ 75-85%)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cash Out

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 45 Sec Rt side plank

Minute 2: 45 Sec Lt side plank

Minute 3: 45 Sec Front Plank

Jersey Devil CrossFit – CrossFit

EMOM

Hang Snatch + Snatch (EMOM 10 Minutes)

1 – Hang Snatch + 1 – Snatch
Use the same weight across all 10 sets. Moderate weight. Keep form tight.

Metcon

Metcon (4 Rounds for reps)

Against a 2 minute running clock:

300/250 Meter Row

Max Burpee Box Jump Overs 24/20

Rest 2 minutes and complete a total of 4 sets

Score is total Burpee box jump overs completed in each round.

Cash Out

Metcon (No Measure)

5 X 100’ Reverse Sled Drags – Heavy Heavy Heavy….

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (6 X 3 @ 90% of last weeks 3RM)

Super Set with 3 Tall Box Jumps 10-15 seconds after each squat set.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Pull Ups

15 KB Swings 53/35

20 Walking Lunges

Cash Out

Metcon (No Measure)

3 Sets of:

10 Barbell Curls

20 Band Tricep Extensions

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000 Meter Row (Pick a pace and stick with it for the duration, not max effort)

Metcon

Metcon (Time)

In Teams of 2 for time:

400 Meter Run

100 Deadlifts 155/105

400 Meter Run

100 Hang Power Clean 115/75

400 Meter Run

100 Shoulder to Overhead 95/65

400 Meter Run

Complete the runs together, one person works at a time on the barbell.

RX Plus:

Men – 185/135/115

Women – 125/95/75