Jersey Devil CrossFit – CrossFit Boot Camp

Metcon

Metcon (4 Rounds for reps)

Against a 4 Minute Running Clock complete 4 rounds of:

25 Kettlebell Swings

400 Meter Run

Max Double Unders

Rest 4 Minutes between rounds
Post double under reps per round

Cash Out

Metcon (AMRAP – Rounds)

EMOM 10 Minutes:

3 Ring Muscle Ups

or

3-5 Strict Pull Ups

or

3-5 Pull Up Negatives

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (5 X 3 (Build to Max))

Metcon

Metcon (4 Rounds for reps)

Against a 4 Minute Running Clock complete 4 rounds of:

25 Kettlebell Swings 53/35

400 Meter Run

Max Double Unders

Rest 4 Minutes between rounds
Post double under reps per round

Cash Out

Metcon (AMRAP – Rounds)

EMOM 10 Minutes:

3 Ring Muscle Ups

or

3-5 Strict Pull Ups

or

3-5 Pull Up Negatives

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5-5-5-5-5)

Build to today 5RM

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

5 – Deadlift @ 60-65% 1RM

13 – Hand Release Push Ups

9 – Box Jumps 24/20

Cash Out

Metcon (No Measure)

3 X 100′ Meter Double Barbell Farmers Carry 95/65

*50′ out and back

Rest as needed between carry’s

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (10-8-6-4-2-1-1-1)

Increase weight each set and build to todays max

Metcon

Metcon (5 Rounds for time)

5 Rounds (each for time) of:

10 – Hang Squat Clean 115/75

15 – Pull Ups

20 Calorie Row

Rest 3 minutes between rounds

Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Snatch (1 Rep E2MOM 12 Minutes)

Start around 60% and build to max

Metcon

Metcon (AMRAP – Rounds)

10 Rounds for time of:

5 – Bar Facing Burpees

6 – Toes to Bar

7 – Power Snatch 75/55

Cash Out

Metcon (No Measure)

5 X 100′ Sled Sprints 90/45

Rest 1 minute between sprints

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 16 SA Dumbell Snatch 40/25

Minute 2: 15 push Ups

Minute 3: 25 Double Unders

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

25 Wall Balls 20/14

15 Dumbell Push Press 50/35

Cash Out

Metcon (No Measure)

3 Sets of:

15 – GHD Sit Ups

15 – GHD Back Extensions

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3 X 10 Reps @ Bodyweight or 70% 1RM)

Super Set with 10 Horizontal Ring Rows

Rest as needed between sets

Metcon

Annie and the Bell (Time)

For Time:

50-40-30-20-10 Rep Rounds of:

Double Unders

Kettlebell Swings 44/24

Abmat Sit Ups

Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Overhead Squat (5 Reps EMOM 10 Min (Light Weight))

Metcon

Metcon (3 Rounds for reps)

Complete each AMRAP with a partner, alternating complete rounds:

8 Minute AMRAP of:

8 KB Deadlifts

8 Pull Ups

Rest 4 Minutes

8 Minute AMRAP of:

8 Burpee Box Jumps

8 Push Ups

Rest 4 Minutes

8 Minute AMRAP of:

8 Dumbell Clean and Jerk

8 Abmat Sit Ups

Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Squat (Build to a heavy single)

Metcon

Metcon (3 Rounds for reps)

Complete each AMRAP with a partner, alternating complete rounds:

8 Minute AMRAP of:

8 Deadlifts 225/155

8 C2B Pull Ups

Rest 4 Minutes

8 Minute AMRAP of:

8 Burpee Box Jump Overs

8 Ring Dips

Rest 4 Minutes

8 Minute AMRAP of:

8 Ground to Overhead 135/95

8 Toes To Bar

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 5 Front Squats 135/95

Minute 2: 5 Muscle Ups

Minute 3: 5 Tall Box Jumps 30/24
Front squats taken off the floor. The first rep can be a squat clean.

Scale Muscle ups to strict pull ups or strict assisted pull ups.

Metcon

Metcon (Time)

3 Rounds for time of:

500 Meter Row

400 Meter Run

Cash Out

Metcon (No Measure)

Alternating 30 seconds on and 30 seconds off complete 3 rounds of planks (On both elbows, then right side only, and then left side only)