Saturday November 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (6 Sets of 5 Reps)

Sets 1-3 @ 70%

Sets 4-6 @ 75%

Metcon

Metcon (Time)

5 Rounds for time of:

5 Deadlifts 225/155

10 KB Thrusters 44/26

15/10 Calories Assault Bike/Row/Ski Erg

Cash Out

Metcon (No Measure)

3 Sets of:

2 Legless Rope Climbs

100′ D-Ball/Sandbag Carry (Bear Hug – Heavy!)

Posted in WOD

Friday November 29th

Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean + Jerk (1 Rep E2MOM 18 Minutes)

Hang Clean + Jerk
Sets 1-3 @ 75%

Sets 4-6 @ 80%

Sets 7-9 @ 85%

Metcon

Metcon (4 Rounds for reps)

“Turkey Flush”

4 Rounds of:

1 Minute Assault Bike (Cal)

Rest 1 Min

1 Minute Wall Balls

Rest 1 Min

1 Minute Rowing (Cal)

Rest 1 Min

1 Minute Double Unders

Rest 1 Min
All exercises done at around 75%-85% max effort, at a difficult but sustainable pace. Post total cal/reps per round.

Cash Out

Metcon (No Measure)

EMOM for 5 Minutes:

5 Strict Handstand Push Ups.

Posted in WOD

Wednesday November 27th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

12 Days of Thanksgiving?:

1 100 Meter Row

2 Muscle Ups

3 DB Thrusters (35/20 lbs)

4 Burpee Box Jumps/Step-Ups (24/20″)

5 Push-Ups

6 Pull-Ups

7 KB Swings (53/35)

8 Single-Arm DB Snatches(4 each arm; 35/26 lbs)

9 Toes to Bar

10 DB Walking Lunges(35/20 lbs)

11 Ring Dips

12 Man-Makers (35/20 lbs)
Done to the tune of 12 days of christmas

Posted in WOD

Tuesday November 26th

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Barbell Warm-Up:

6 Barbell Strict Press

6 Barbell Push Press

6 Front Squat + Jerk (2 Sec pause at bottom of squat)
Rest 1 minute and repeat

Weightlifting

Split Jerk (6 Sets of 2 Reps)

Rest 2 minutes between sets.

Pause 2 seconds in the dip and 2 seconds in the receiving position.

Work at 65-70% 1RM

Metcon

Metcon (Time)

3 Rounds for time of:

40 Double Unders

30 Air Squats

20 KB or DB Rev Alt Lunges 35/25

10 Burpees
KB/DB lunges in front rack

Cash Out

Metcon (No Measure)

10 Cal X 6 Rounds

Rest 1 min between rounds

Assault bike or Row or Ski Erg or alternate all 3 but try to keep times consistent.

Posted in WOD

Monday November 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

SLO + S (2 Reps E2MOM 10 Min)

Snatch Lift Off + Snatch
Use 70-75% of your 1RM Snatch

https://youtu.be/RpoTmcGlaSw

Snatch (1 Rep EMOM 5 Minutes)

Use 80% of your 1RM Snatch

Metcon

Metcon (4 Rounds for time)

4 Rounds (each for time of):

500 Meter Row

6 Power Cleans 135/95

16 Toes To Bar

Rest 2 minutes
Subs for row are 400m run, 25/20 cal Assault Bike, or 500 meter Ski Erg

Cash Out

Metcon (No Measure)

3 Sets of:

5-10 Dips

5-10 False Grip Ring Pull Ups

Posted in WOD

Saturday November 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

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

Build to max

Metcon

Metcon (Time)

4 Rounds of:

3 Rope Climb or 2 Pegboard

12 Toes to Bar

400 Meter Run
Sub 10 burpee strict pull ups for Rope Climb/Pegboard

Cash Out

Metcon (No Measure)

3 X 100 Meter Farmers Carry 53/35

Posted in WOD

Friday November 22nd

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (6 Sets of 4 Reps)

Sets 1-3 @ 70%

Sets 4-6 @ 75%

Metcon

Metcon (Time)

For Time:

5 Rounds of:

4 Chest to Bar Pull Ups

13 Shoulder to Overhead 95/65

Then Increase weight for 5 rounds of:

4 Ring Muscle Ups

7 Shoulder to Overhead 135/95

15 Minute time Cap

Posted in WOD

Thursday November 21st

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5 X 5 Build to a 5 Rep Max)

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Posted in WOD

Wednesday November 20th


Jersey Devil CrossFit – CrossFit

Weightlifting

High-Hang Clean (1 Rep EMOM 10 Minutes)

Build to max

Metcon

Metcon (Time)

5 rounds for time of:

Row, 250 m

30 Double Unders

9 Hang Squat Cleans, 115/80 lbs

Cash Out

Metcon (3 Rounds for time)

20 Calorie Assault Bike X 3

Posted in WOD

Tuesday November 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 12 Minutes)

Build to Max

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 9 mins of:

9 Kettlebell Swings, 53/35 lbs

9 Burpees

9 Kettlebell Swings, 53/35 lbs

9 Box Jumps, 24/20 in

Cash Out

Metcon (No Measure)

3 Sets of 15 GHD Sit Ups

Rest as needed

Posted in WOD