Friday May 31st

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Build to a 3 Rep Max

The scale for this if you can’t do unassisted pull ups is 6 sets of 3 pull up negatives with a 5 second descent.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

10 Wall Ball 20/14

10 Pull Ups

10 Box Jump Overs

Cash Out

Metcon (No Measure)

100′ OH Barbell Walk X 4 (Heavy)

Rest as needed between walks

Posted in WOD

Thursday May 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Paused Front Squat (5 X 2 (Build))

3 Second pause at bottom

Metcon

Metcon (Time)

3 Rounds for time of:

800 Meter Run

15 KB/DB Snatches Rt

15 KB/DB Snatches Lt

5 Bar Muscle Ups
Men – 40-50 lbs

Women 25-35 lbs

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Wednesday May 29th


Jersey Devil CrossFit – CrossFit

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

Cash Out

Metcon (No Measure)

4 Sets of 100M Double Kettlebell Carry:

50 Meters Left KB in Front Rack, Rt KB in Hang

50 Meters Right KB in Front Rack, Left KB in Hang

53/35

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Tuesday May 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (5@65%, 5@75%, 3@85%, 1@95%, 1@100%+)

Metcon

Metcon (Calories)

In 4 Minutes do 3 rounds of:

12 Deadlifts 95/65

9 Hang Power Clean 95/65

6 Push Jerk 95/65

Then in remaining time row for calories.
Rest 4 Minutes Then:

Metcon (Calories)

In 4 Minutes do 2 rounds of:

12 Deadlifts 135/95

9 Hang Power Clean 135/95

6 Push Jerk 135/95

Then in remaining time row for calories
Rest 4 Minutes Then:

Metcon (Calories)

In 4 Minutes do 1 round of:

12 Deadlifts 155/105

9 Hang Power Clean 155/105

6 Push Jerk 155/105

Then in remaining time row for calories.
Post only row calories completed for each workout

Posted in WOD

Saturday May 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3 Sets of 10)

RX = Bodyweight

Scaled = 60-65% 1RM

Super Set with sets of 10 horizontal ring rows after each Bench Press set.

Metcon

Metcon (Time)

7 rounds for time of:

10 Burpees (to a 6″ target)

20 AbMat Sit-ups

Cash Out

Metcon (Time)

For time:

250 Meter Ski

15 Calorie Assault Bike

400 Meter Run

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Friday May 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 12 Min)

On the alternate (even) minute do 5 tall box jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

6 Pull Ups

5 Bar Hop Burpees

4 Hang Power Clean 115/75

3 Thrusters 115/75

Metcon (Time)

3 Rounds for time of:

20 Deadlifts 135/95

15 Ring Dips (Strict)
Rest 5 minutes between workouts

Posted in WOD

Thursday May 23rd

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Rack Lunge (3 Sets of 14 (7 per leg))

Use 45% of your 1RM Front Squat.

These should be front rack reverse lunges. OK to use racks

Metcon

Metcon (5 Rounds for time)

Every 4 Minutes for 5 Sets:

30 Air Squats

200 Meter Run 0r 20 Cal Row

7 Power Snatch 80-115/45-85
Snatch weight should be moderate. Use a load you are confident you can do for 12 reps touch-n-go when fresh.

Posted in WOD

Wednesday May 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (Build to a 3 Rep Max TNG)

E2MOM 10 Minutes

Metcon

Metcon (Time)

For Time:

15-12-9 Rep Rounds of:

Clean and Jerk 135/95

Toes To Bar

Followed immediately by:

920 Meter Run
Scale the C&J weight as needed but keep it heavy enough to require singles for the majority of the workout.

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Tuesday May 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (Build to a 5 Rep Max)

Metcon

Metcon (Time)

4 Rounds for time of:

25/20 Calories Row

15 Kettlebell Swings 53/35

10 Burpees

Cash Out

Metcon (No Measure)

400 Meter Sled Drag 45/25
Walking pace. Scale up or down as needed.

Posted in WOD

Monday May 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 3 @ 80-85%)

Metcon

Metcon (Time)

Mini “Murph”

For Time:

800 Meter Run

10 Rounds of “Cindy”

800 Meter Run
20lb Vest Optional

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