Friday November 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bulgarian Split Squat (3 Sets of 10 (per leg))

http://youtu.be/1CvEs-TOIKM
Super Set with 10 Strict Pull Ups

Or

10 Horizontal Ring Rows

Metcon

Metcon (Time)

4 Rounds for time of:

10 Sumo Deadlift High Pulls 95/65

10 Push Presses 95/65

20 Back Squats

Cash Out

Metcon (AMRAP – Reps)

Tabata Toes To Bar

8 Rounds of 20 seconds on, 10 seconds off
Scale with abmat sit ups

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Thursday November 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (5-4-3-2-1-1 (E2MOM 12 Minutes – Build))

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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Wednesday November 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Squat Clean (1-1-1-1-1-1 (Build to max E2MOM 12 Min))

Metcon (Time)

7 Rounds for time of:

10 Burpees (6″ Target)

20 Abmat Sit Ups

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Tuesday November 27th

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5 X 5 Build to max)

After the 5 work sets do one additional drop set for Max Reps at 70% of today’s 5 rep max

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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Monday November 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5@55%, 5@65%, 5@75%, MAX%85%)

Metcon

Metcon (Time)

3 Rounds for time of:

21 Wall Balls 20/14

15 Chest to bar Pull Ups

9 Clean and Jerk 135/95

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Saturday November 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 12 Minutes)

Start at around 60-65% and build to today’s max

Metcon

Metcon (Time)

For time:

800 Meter Run

40 Single-Arm Dumbbell Push Press*

30 Toes to Bar

20 Burpees

800 Meter Run
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

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Friday November 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (10 – 10 – 10 )

Post heaviest completed round

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

3 Muscle Ups

6 Handstand Push Ups

9 Power Clean 135/95

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Wednesday November 21


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 3 Build to Max)

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

Perform Bench Press and Weighted Pull Ups as supersets with 2-3 minutes rest between rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 alternating exercises complete a 30 minute AMRAP of:

50 Double Unders

40 Kettlebell Swings 53/35

30 Wall Balls 20/14

20 Box Jumps

10 Toes To Bar

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Tuesday November 20th

Jersey Devil CrossFit – CrossFit

Weightlifting

PS + 2SB (EMOM 10 Minutes )

Power Snatch + 2 Snatch Balance
Moderate Weight

Snatch (1 Rep E2MOM 12 Minutes (Build to max))

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Overhead Squat 115/75

Bar Hop Burpees

Cash Out

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Happy Birthday Kyle!!

Posted in WOD