Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean + 2 Split Jerk (2 Reps E2MOM 12 minutes)

Perform 1 Power Clean + 2 Split Jerks

Build to Max
Build to max

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
This is not the open so feel free to scale the dumbell weight in order to keep moving and ignore the 20 minute time cap.

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 @ 75% (+ 5-10lbs from last week))

Use the same weight across all five sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

12 Pull-Ups

12 Thrusters (95/65 lbs)

30 Double-Unders

Cash Out

1000 Meter Row / Bike / or Ski (Time)

Row, Bike, or Ski 1000 meters for time
50 Calories if you’re choice is the assault bike

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (Every 2 minutes for 12 Minutes (6 Sets))

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

3 Dumbbell Man-Makers (45/30 lbs)

6 Alternating FR Reverse Lunges (45/30lbs)

9 Burpees Over Dumbells

Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Overhead Squat (3-3-3-3-3-3-3)

Build to a moderate set of 3. If you cannot get into an overhead squat position, do front squats instead.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner each completing full rounds. 20 Minute AMRAP of:

5 Burpee Pull Ups

10 Wall Balls

15 Power Snatch (light)

Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Squat (3-3-3-3-3-3-3)

Build to heavy set of 3 but not necessarily 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner each completing full rounds. 20 Minute AMRAP of:

5 Muscle Ups

10 Wall Balls 20/14

15 Power Snatch 75/55
Scale muscle ups to Burpee Pull Ups or Burpee Jumping Pull Ups

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

400 Meter Run

80 Double Unders

40 KB Swings 53/35

20 Box Jumps

10 Ring Dips (Strict)

500 Meter Row

10 Ring Dips (Strict)

20 Box Jumps

40 KB Swings 53/35

80 Double Unders

400 Meter Run

Cash Out

Metcon (No Measure)

5 X 100′ Reverse Sled Drag (Heavy)

Jersey Devil CrossFit – CrossFit

Weightlifting

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Cash Out

Metcon (AMRAP – Reps)

Tabata Sit Ups:

8 Rounds of 20 Seconds of work followed by 10 seconds of rest

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 @75%)

Metcon

Metcon (10 Rounds for reps)

10 1-Minute Rounds of:

25 Air Squats

Max Rep Clean & Jerk 135/95

Rest 2 Minutes between rounds
Post Clean and Jerk reps completed in each round.

Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly. Workout compliments of CrossFit.com

Cash Out

Metcon (No Measure)

400 Meter Farmers Carry 53/35

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes

Minute 1: 25 Unbroken Double Unders

Minute 2: 7 Strict Pull Ups

Minute 3: 12/10 Calorie Row

*As soon as you trip up on the double unders switch to box jumps (24/20) for the remainder of the minute. If you can’t do double unders do 30 seconds of double under attempts and 30 seconds of Box jumps (24/20)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

5 Deadlifts (@65%)

10 Toes To Bar

15 Bar Hop Burpees

Cash Out

Metcon (Time)

In teams of 3 row 2,250 meters for time. Split the rows up in 250 meter intervals for 3 rounds each.

Jersey Devil CrossFit – CrossFit

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups