Wednesday July 31st


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Metcon (Weight)

On the minute for 7 Minutes:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Push Jerk or Push Press. Pick one weight for all 7 minutes.

Metcon

Metcon (Time)

10 Rounds for time of:

7 Thrusters

7 Pull Ups

7 Burpees

Posted in WOD

Wednesday July 31st

Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (Weight)

On the minute for 7 Minutes:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Pick the heaviest weight you think you can hang on to for all 7 minutes.

Metcon

Metcon (Time)

10 Rounds for time of:

7 Thrusters 75/55

7 Pull Ups

7 Burpees

Posted in WOD

Tuesday July 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch (EMOM 10 Minutes @ 75-85%)

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

20 Deadlift 135/95

15 Ring Dips

10 Toes To Bar
Scale for ring dips = bench dips, box dips, or close grip push ups

Scale for Toes to Bar = Slow strict hanging knee raises (above parallel)

Posted in WOD

Monday July 29th

Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Back Squat (5 x 6 @ moderate weight)

Metcon

Metcon (Time)

Three rounds for time of:

30 Wall Ball Shots

25 Kettlebell Swings

20 Box Jump & Step Down

Cash Out

800m Run (Time)

Max Effort 800m Run

Posted in WOD

Monday July 29th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat

5 @ 65-70%

3 @ 75-80%

1 @ 85-90%

6 @ 60%

6 @ 60%

6 @ 60%

Metcon

Metcon (Time)

Three rounds for time of:

30 Wall Ball Shots (20/14)

25 Kettlebell Swings (53/35)

20 Box Jump & Step Down (24″/20″)

Cash Out

800m Run (Time)

Max Effort 800m Run

Posted in WOD

Saturday July 27th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bent Over Row (5 X 8)

Same weight across all 5 sets.

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

20 Toes To Bar

10 Snatch 135/95
Snatches can be power or squat. Scale weight as needed.

Cash Out

Metcon (2 Rounds for time)

3 X 20 Calorie Assault Bike Sprints

Rest as needed between attempts.

Posted in WOD

Friday July 26th


Jersey Devil CrossFit – CrossFit Boot Camp

EMOM

Metcon (Weight)

Every Minute on the Minute for 9 Mins:

Minute 1 – 10 Shoulder Press

Minute 2 – 30 Sec Plank

Minute 3 – 30 Sec Double Under Practice

Metcon

Metcon (Time)

Partner “Diane”

For time with a partner:

42 – 30 – 18 Rep Rounds of

Deadlift

Handstand Push Ups
Split reps as you like.

Scale HSPU with Dumbell Push Presses

Cash Out

Metcon (No Measure)

100′ Reverse Sled Pull X 5 (Heavy)

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Friday July 26th

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (Build to a 1 Rep Max, then do 3 sets of 10 at 60%)

Metcon

Metcon (Time)

Partner “Diane”

For time with a partner:

42 – 30 – 18 Rep Rounds of

Deadlift 225/155

Handstand Push Ups
Split reps as you like.

Scale HSPU with Dumbell Push Presses

Cash Out

Metcon (No Measure)

100′ Reverse Sled Pull X 5 (Heavy)

Posted in WOD

Thursday July 25th

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds for time of:

75 Double Unders

7 Bar Muscle Ups
Rest 5 minutes then:

Metcon

Metcon (Time)

2 Rounds for time of:

400 Meter Run

30 Wall Balls
Rest 5 minutes then:

Metcon

Metcon (Time)

3 Rounds for time of:

15 GHD Sit Ups

15 GHD Back Extensions

Posted in WOD

Wednesday July 24th


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Deadlift (5 Reps E2MOM for 10 Minutes)

Metcon

Metcon (5 Rounds for time)

5 Rounds (Each for time)

12/10 Calorie Row

12 Lateral Burpees over the rower

Rest 90 Seconds

Cash Out

Metcon (AMRAP – Reps)

EMOM 10 Minutes:

Strict Pull Ups 1-5 Reps

Pick a number you feel you can hold for all 10 rounds.

Posted in WOD