Tuesday July 31st

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.

Posted in WOD

Monday July 30th

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

Posted in WOD

Saturday July 28th

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

Posted in WOD

Boot Camp July 27th


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)

Posted in WOD

Friday July 27th


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

Posted in WOD

Thursday July 26th


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)

Posted in WOD

Wednesday July 25th


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

Posted in WOD

Tuesday July 24th


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

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Monday July 23rd


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.

Posted in WOD