Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Snatch (2 Reps Every 90 Sec (6 rounds))

Build to max

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP of:

55 Deadlift 185/125

55 Wall Ball 20/14

55 Calorie Row

55 Handstand Push Up

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (Weight)

Every Minute on the Minute 10 Minutes:

1 Deadlift + 3 Barbell Roll Outs
Same weight across all 10 sets

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP:

3 Thrusters 95/65

3 Pull Ups

6 Thrusters

6 Pull Ups

9 Thrusters

9 Pull Ups

12 Thrusters

12 Pull ups……..
Keep adding 3 reps per round for the duration of the 7 minutes.

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

9 Minute EMOM:

Minute 1: 12/10 Calorie Row

Minute 2: 10* Strict Pull Ups

Minute 3: 10* Strict Dips
* Suggested reps. Increase or decrease as needed to keep yourself working for 30 – 45 seconds

Metcon

Metcon (Time)

21-15-9-15-21 Rep Rounds of:

Alt Dumbell Snatch 50/35

Burpee over dumbell

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3-3-3-1-1-1)

Build to a heavy single

Metcon

Metcon (Time)

2 rounds for time of:

100 Double Unders

50 Shoulder-to-Overheads, 95/65 lbs

25 Toes To Bars
OR

Metcon (Time)

As a 2 Person Team complete:

400 Double Unders

200 Shoulder to Overhead 95/65

100 Toes To Bar
Partition the reps evenly but however you like

Jersey Devil CrossFit – CrossFit

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
KB Lbs – 53/35

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-3-3)

Build to a heavy set of 3

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

10 Dumbell Walking Lunges 35/20

8 Dumbell Devil Presses 35/20

50 Double Unders

Cash Out

Metcon (Time)

50 Cal Assault Bike, Ski, Row, or Assault Runner

Jersey Devil CrossFit – CrossFit

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Jerk (5-5-3-3-1-1-1)

Build to heavy

Metcon

Metcon (Time)

For time:

50 Calories of Rowing

40 Toes to Bar

30 Handstand Push-Ups

20 Dumbbell Thrusters (50/35 lbs)

10 Bar Muscle-Ups

Cash Out

Metcon (Weight)

3 X 75′ D-Ball Carry

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (2 Reps EMOM 10 Minutes)

Same weight across all 10 sets

Metcon

Metcon (Time)

For Time:

12-9-6-3 Rep Rounds of:

Power Snatch 95/65

Bar Hop Burpee (Lateral)

Cash Out

Metcon (No Measure)

3 Sets of:

10 Dumbell Curls (per arm)

15-20 Banded Tricep extenstions

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Build to a heavy set of 3

Metcon

Metcon (Time)

Happy Birthday Kellie!!

5 Rounds for time of:

50 Double Unders

50 Abmat Sit Ups

50 Air Squats