Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3@70%. 3@80%, Max@90%)

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Thruster 95/65

Bar Facing Burpees

Cash Out

Metcon (No Measure)

Heavy Farmers Carry’s 4 X 100′

Heavy load….use kettlebells, trap bar, or 2 barbells and load as much weight as possible.

Jersey Devil CrossFit – CrossFit

Metcon

400m Run (Time)

Max Effort 400m Run
3 X 400 METER RUNS. REST 5 MINUTES BETWEEN EFFORTS AND POST YOUR FASTEST.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

Row 250 Meters

25 Push Ups

Cash Out

Metcon (No Measure)

Accumulate 3 minutes in a Handstand

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3@70%, 3@80%, Max@90%)

Metcon

Metcon (Time)

40-30-20-10 Rep rounds for time of:

Wall Balls 20/14

Box Jumps 24/20

Kettlebell Swings 53/35

Cash Out

Metcon (No Measure)

Accumulate 5 minutes in a plank (on forearms)

Each time you need to stop to take a break do 50 Double Unders.

Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean + Clean EMOM (E2MOM 12 Minutes (Build to max))

1 – Hang Clean (squat) + 1 – Clean (squat)

Metcon

Metcon (Time)

3 Rounds for time of:

Run 400 Meters

15 – Clean & Jerk 115/80

50 – Double Unders

Cash Out

Metcon (No Measure)

3 Sets of:

15 – Dumbell Concentration Curls (per arm)

15-20 Banded Tricep Extensions

Rest as needed

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (Build to a 1RM)

Beginners should do 5 sets of 5 reps and increase weight if comfortable with the previous set.

Metcon

Metcon (3 Rounds for reps)

Three Sets for max reps of:

90 Seconds of:

9 Burpee Box Jump Overs + Max Handstand Push Ups

Rest 30 Seconds

90 Seconds of :

9 Burpee Box Jump Overs + Max Strict Pull Ups

Rest 30 Seconds

90 Seconds of:

9 Burpee Box Jump Overs + Max Toes To Bar

Rest 30 Seconds

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

4 Rounds for time of:

400 Meter Run

25 GHD Sit Ups

25 GHD Back Extensions
If you are not used to this kind of volume on the GHD machine then please sub abmat sit ups and Russian Kettlebell swings. No need to spend your Sunday curled up in a ball in bed.

Cash Out

Metcon (5 Rounds for time)

5 X 100 Meter Rows AFAHP

Rest 3 Minutes between rows

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Use last weeks 1RM for your percentages

Metcon

Metcon (Time)

3 Rounds for time of:

15 Deadlifts 225/155

15 Bar Facing Burpees

Cash Out

Metcon (No Measure)

400 Meter Sled Drag 90/45

Jersey Devil CrossFit – CrossFit

Weightlifting

PS + SD + S (1 Rep EMOM for 10 Minutes )

Power Snatch + Snatch Drop + Snatch
Increase weight as you go however stay within your range of comfort and concentrate on technique.

Metcon

Metcon (3 Rounds for reps)

Complete 3 – 5 Minute AMRAPS with 90 seconds rest between amraps of:

5 – Hang Power Clean 135/95

10 – Push Ups

25 – Double Unders

Cash Out

Metcon (No Measure)

800 Meter Run

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5 X 5 @ 65%)

Immediately after each set do 3 Tall Box Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

25 Air Squats

10 Single Arm KB Snatch (5/Arm) 53/35

5 Muscle Ups

100 Meter Run
Scale KB snatches with DB snatches and do 5 with your non dominant hand and then 5 with your dominant hand.

Scale muscle ups with strict pull ups