Tuesday April 30th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5-5-5-3-3-3)

Build to max

Super Set with Weighted Pull Ups

Weighted Pull-ups (5-5-5-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

15 Box Jump 24/20

12 Push Press 95/75

9 Toes To Bar

Posted in WOD

Monday April 29th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3-3-3-3-3-3)

Build to max

Metcon

Metcon (Time)

8 rounds for time of:

10 Burpees

15 Jumping Alternating Lunges

20 Double Unders

Shuttle Run, 25 yd (5-10-15-20 Yards)

Rest 1:30
Post total time including rests

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Saturday April 27th


Jersey Devil CrossFit – CrossFit

Warm-up

Clean Warm Up (No Measure)

Do 3 rounds of the following complex with an empty barbell. (Rest 1 minute between rounds)

5 – Deadlifts

5 – Romanian Deadlifts

5 – Muscle Cleans

5 – Push Press

5 – Back Squats

5 – Good Mornings

Metcon

Metcon (Time)

On the 0:00:

30 Clean and Jerks 135/95

On the 10:00:

30 Handstand Push Ups

30 Bar Muscle Ups

On the 20:00

Run 1 Mile
Total time is all 3 completion times added together

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Friday April 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (E2MOM 12 Minutes)

*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 20 minutes of:

3 Dumbbell Man-Makers (50/35 lbs)

6 Strict Pull-Ups

9 Burpees

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Thursday April 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 @ 75-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 Hang Squat Snatch

10 Toes To Bar

15 Box Jumps

100 Meter Run

Cash Out

Metcon (No Measure)

5 – 100′ Reverse Sled Drag (Heavy)
Rest as needed

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Wednesday April 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep E2MOM 12 Minutes )

Build to Max

Metcon

Metcon (Time)

Rowing “Helen”

3 Rounds for time of:

500 Meter Row

21 KB Swings

12 Pull Ups
Or as a 2 person team complete 6 rounds, alternating exercises.

Partner A rows 500 meters, then partner B does 21 KB Swings, then partner A does 12 pull ups, then partner B rows 500 meters……

Cash Out

Metcon (No Measure)

Bi’s and Tri’s Baby!!

3 Sets of:

15 – Dumbell Concentration Curls (per arm)

15-20 Banded Tricep Extensions

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Tuesday April 23rd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 10 – Supine Ring Rows

Minute 2: 6-8 Strict HS Push Ups

Minute 3: 30 – Double unders

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

21 Wall Balls 20/14

18 Alternating Dumbell Snatches 50/35

9 Burpee Box Jump Overs

Cash Out

Metcon (No Measure)

10 D-Ball Cleans

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Monday April 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Rack Lunge (5 Sets of 10 (5 each leg))

Build in weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

1 Round of “Cindy”

9 Deadlifts 135/95

6 Hang Power Clean 135/95

3 Push Jerk 135/95
One round of “Cindy” is:

5 Pull Ups

10 Push Ups

15 Air Squats

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Saturday April 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (Build to a 1RM)

5 @ 70%

3 @ 80%

1 @ 90%

5 @ 75%

3 @ 85%

1 @ 95%

1 @ 100+%

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP of:

18 Calorie Row

15 Push Ups

12 KB Swings 53/35

9 Toes To Bar or GHD Sit Ups

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Friday April 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (Build to a 1 Rep Max)

Metcon

Metcon (Time)

For time:

75 Double Unders

20 Bar Muscle Ups

10 Squat Cleans 115/75

75 Double Unders

15 Bar Muscle Ups

15 Squat Cleans 115/75

75 Double Unders

10 Bar Muscle Ups

20 Squat Cleans

75 Double Unders
Bar muscle ups can be scaled with burpee pull ups or by reducing the amount of reps per round to 15-10-5 or 12-6-3 depending on your current capacity.

Single unders @ 150 per round

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