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
For Time:
100 pullups
100 pushups
100 situps
100 air squats
21-15-9 Rep Rounds of:
Thruster 95/65
Bar Facing Burpees
Heavy Farmers Carry’s 4 X 100′
Heavy load….use kettlebells, trap bar, or 2 barbells and load as much weight as possible.
Max Effort 400m Run
3 X 400 METER RUNS. REST 5 MINUTES BETWEEN EFFORTS AND POST YOUR FASTEST.
15 Minute AMRAP of:
Row 250 Meters
25 Push Ups
Accumulate 3 minutes in a Handstand
40-30-20-10 Rep rounds for time of:
Wall Balls 20/14
Box Jumps 24/20
Kettlebell Swings 53/35
Accumulate 5 minutes in a plank (on forearms)
Each time you need to stop to take a break do 50 Double Unders.
1 – Hang Clean (squat) + 1 – Clean (squat)
3 Rounds for time of:
Run 400 Meters
15 – Clean & Jerk 115/80
50 – Double Unders
3 Sets of:
15 – Dumbell Concentration Curls (per arm)
15-20 Banded Tricep Extensions
Rest as needed
Beginners should do 5 sets of 5 reps and increase weight if comfortable with the previous set.
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
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.
5 X 100 Meter Rows AFAHP
Rest 3 Minutes between rows
Use last weeks 1RM for your percentages
3 Rounds for time of:
15 Deadlifts 225/155
15 Bar Facing Burpees
400 Meter Sled Drag 90/45
Power Snatch + Snatch Drop + Snatch
Increase weight as you go however stay within your range of comfort and concentrate on technique.
Complete 3 – 5 Minute AMRAPS with 90 seconds rest between amraps of:
5 – Hang Power Clean 135/95
10 – Push Ups
25 – Double Unders
800 Meter Run
Immediately after each set do 3 Tall Box Jumps
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